I changed clothes...and went...again!

Hello Dear Reader,

Ahhh...the running-induced endorphins are still coursing through my veins after this morning's run! I feel high (in a very legal way, California!) on life right now...all thanks to running!

Although I didn't go running yesterday as planned, due to several commitments, I thought about nothing else but running...and work...and the marshmallows I've been thinking of introducing to a box of rice crispies...and my Ethio Running Buddy (of course)!

Yesterday evening, all of the running stars must have been aligned: 1) I was with Doc (remember him?); 2) I ran into my running friend who ran both the full Two Oceans Marathon, and a couple of months later, the Comrades Marathon (crazy, right?); 3) I ran into my friend's dad who is a running coach, who runs the Comrades every year, and trains his group on the highest of high mountain peaks in Lesotho; and 4) I met up with several friends for dinner. One of my friends, who steered the group conversation around his increasing girth, asked if I was still running. "Errr...umm...uhhh...Yeah", I said sheepishly. "Great!", my friend replied. He asked to join me on my "regularly scheduled" morning runs. Sure, I neglected to tell him that I haven't run consistently since March (sad face), that I was sure to be waaaaaay out of shape (so don't expect any broken records or anything), and that I was desperately looking for a (some poor sucker) morning running partner for safety. He didn't need to know all of that...I immediately said, "Hellz yeah! Let's do it!" He set the time for 5:00 am...awesome! He even sms'd (texted) twice last night to confirm that I would be ready at 5 am!

5:00 am- Running clothes on, running shoes laced up, and ready to go!

5:15 am- Still waiting

5:45 am- Fug

6:00 am- What's a girl tah do?

6:30 am- Get up and GO!!!!!

By 6:30 am, I was out on the roads pounding some serious pavement. Yes, it was cold as a deep freezer outside. Yes, it was still dark outside, but nearing sun rise. Yes, there were lots of people outside headed to work. Yes, I actually did feel very safe. And within about 30-40 minutes, the sun was fully up!

YES!

YES!

YES!!!!

I feel AMAZING! All of this time, I made up excuses for not running...and thanks to a failed running date...I got up the gumption to get out and do it!

Woohoo!

And the best thing is that I'm not in any pain from being so out of practice! Alright!

Now that I have the experience of and courage to run outside in the mornings, there is nothing standing in my way of accomplishing my goals. Speaking of goals, I know that, for me, it's super important to have reachable goals to work towards. Like to hear it? Here it goes:

1. Lose 2-3 kg by the end of September
2. Run one half marathon in July 30th (Jumbo Jolly Half Marathon) and August 27th (Wilge Spring Half Marathon)
3. ...and when the running calendar is up for September, a marathon.

So, Dear Reader, it looks like I might be on a role! Come along with me as I attempt to put one foot in front of the other and keep it movin'!

Yours in (morning running again) training,

Dani

..and for your pavement pounding playlist: Go!

No Rest For The Weary!

Hello Dear Reader,

Do you remember me telling you about the Two Oceans Marathon- the crazy 56 km (34.8 miles) Ultra Marathon held annually in Cape Town, South Africa? The marathon that seemingly everyone in Maseru is out running through the streets day and night for? No...I didn't sign up for the Ultra marathon...I'm not that crazy, ok!...but after so much talk about the race and seeing as how it's snuggled right in the middle of a (long) Easter weekend, I've managed to (almost) secure my spot in the 1/2 Marathon on April 23rd!!!

Remember the post I wrote about becoming more open to the idea of running with a partner(s)? The idea was to train with two ladies who are preparing for the 1/2 and one lady who is training for the ultra. We met up one evening to discuss the logistics for signing up for the race, but unfortunately, the 1/2 marathon registration filled up soon after it was opened for applications. Boo! When I heard that there was no chance of registering, I gave up on the idea, but due to the industrious nature and ambition of one of my friends, she found out that registration was only closed to the residents of South Africa! 1 Point for the US of A! As soon as I heard this information, gazillions of emails were sent back and forth to other 1/2 marathon hopefuls in Lesotho. A whole convoy of interested folks from Lesotho is being formed as I type...we' headed to CPT! I've even booked my flight! I'm ready!!!

I just had to share in the uber exciting news! See, just as I said, my commitment to running/living better goes beyond March 20th!

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

Yours in training,

Dani

...And I'm feelin' good...

Hello Dear Reader,

This morning, Couch Potato #2 woke me up at a little past 4 am...we're gonna have to talk about that! Unfortunately, or fortunately, I couldn't go back to sleep but I didn't exactly want to get up and run either. Waking up in the morning, particularly since I returned from my family vaycay, has been rather difficult. Clearly, I'm not back in the swing of things! So, instead of moving from my warm resting place on the couch, I took to flipping channels and landed on E! Tv's show "Most shocking celebrity bounce back" on celebrities who've fallen off of (or were never on) the fitness wagon and the steps they've taken to get back in shape (don't judge!). Watching 20 minutes of that show got me to thinking of the pile of Reese's buttercup wrappers on my kitchen counter and the box of Betty Crocker cake mix tucked away in my cupboard that's been calling my name for a week now. Needless to say, I knew I had to bust a move if only for the sake of being able to fit more than my ankles into my brand new jeans.

Before making any real moves, I mapped out my running route, got dressed, and was out of the door by 5 am. The plan: run a little over 12 k. I've run this route "successfully" before. That might have been just the thing I needed to get me back into the running groove. Knowing the route helps me to plan, more or less, how to pace myself on the down hills and flatish surfaces in order to have enough energy for two of the more challenging uphills. Passing other runners that I see on a regular basis is another plus. It's always motivating to see so many women and men of varying ages, sizes and abilities out pounding the pavement. And what ever our respective reasons are for pushing ourselves up and down the streets of Maseru at such an early hour each day, we form a little community that is good for a motivating smile, nod, and a wave that keeps me putting one foot in front of the other.

This run was actually supposed to take place yesterday after work, but I just wasn't feeling like it. To make up for being a little off schedule with my daily countdown goals, this afternoon, I'll spend an hour on strength training.

Well, that's all I have for now! Before I leave, I'd like to say thank you to those of you who have sent me playlist suggestions! iTunes is downloading as I type!

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

Yours in (feeling good) training,

Dani

15 miles...Done and Done!

Hello Dear Reader,

Yep, you read it right! I just completed 15 miles in 2 hours and 43 minutes (10.86 minutes/mile), and all before 9 am! What's next?

Unlike the Ficksburg Cherry run, I was well stocked with water and sugary treats to keep me going (thanks for the water belt and Reese's buttercups mom and dad)! Additionally, save for rolling hills, I wasn't running straight up a mountain, but I digress. Unfortunately, this time my mind wasn't fully into the run. Now that I'm starting to run double digit miles, on one hand seems really cool as I never thought I'd be able to say anything like that. On the other hand, the thought of running for "hours" is a daunting task. The up side is that I'm more than halfway to reaching my goal!

Well, that's all I've got for now. Sorry for the short post. Must.sit.in.tub.of.ice. Must.stretch. Must.eat. Must.take.nap. In that order!

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

Yours in (getting there) training,

Dani

P.S. It's definitely time to add songs to my pavement pounding playlist! This is where you kindly insert your suggestions __________! :-)

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!

A different experience

Hello Dear Reader,

Yep, I was pounding the pavement this morning at 5:15 am. My normal interaction with the central business district is limited to a mad dash in and out/people walking this way and that way/drivers (sometimes) making up their own rules of the road as they go. This symphony of cars and people runs its course throughout the day, and as if on cue (6:00 pm), there is a dull silence. Everyone pours out of the city to return to their respective neighborhoods. The city is left barren, save for a few hangers-on. Hours will pass until a new, party-driven set takes their place in the song that is Maseru.

Pre-work hours Maseru is a different story- quiet, inviting, vulnerable, empty (until 6 am when street-side vendors begin setting up). In the past two days, I have become intimately involved with this Maseru...running through its streets...up and down its familiar terrain...this time fully appreciating its many curves. True, I've seen the solitude of pre-work hours Maseru whilst driving to and from the gym, but running its streets is a totally different experience.

During today's 5.6k run, I saw small things that I've failed to notice while in my car- the stone detailing of the police station, the exchange of night time and daytime employees, little purple flowers springing up from cracks in the sidewalk- just to name a few. These things (and those yet to be noticed)are what I've been missing during my time spent within the gym's four walls. I've missed out on getting to see Maseru wake up and transition from winter to spring/summer.

Running outside is definitely kicking my a$$. The hills (we are the mountain kingdom after all) have made me submit...reminded me that my running experience has been tethered to a treadmill. My leg muscles are sore just as they were when I first started this whole running business back in August. Sore legs, however, are my reward for getting to know the city I call home.

I look forward to exploring the streets of Maseru and learning new things as I plod along. Additionally, I am excited to earn my right to be called a runner!

Well, that's all I have for now.

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!

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!"

Call me "10.6k" Dani

Hello Dear Reader,

As you know by now, Sundays are reserved for my long runs. Since I did a little backtracking on my training program, in order to build up strength and endurance, I'm now at week 5...or 6 miles (10k).

Having not run much last week planted a seed of doubt regarding my ability to run 6 miles today. I guess that's why I was so anxious about running a few posts ago...could I do it? I mean...I've never run 6 miles in my life. Is my body ready for that type of distance? Will my legs fold up like a picnic table? Well, as someone from the South(ern America) once said, "Ain't nothin' to it, but to do it..."

My game plan was to first tackle a route near my office building which was mapped out a long time ago...approximately 4k. That took me 21 minutes. Next up, hit the treadmill for 6k (interval program, level 2, pace 9.4-9.6). I completed 6.6k in 43 minutes. All of that combined (10.6k) took 64 minutes! Woohoooooooo!!!!

Wow! I can't believe that I actually did it! I feel sooooo good!!! The best part about it was that there was no knee or hip pain, and I wasn't tired during or after the fact. If coaxed, I'm sure that I could have done more. Additionally, it would have been better if the trip wasn't broken up...from outside to the gym.

So, you may be wondering why I broke the trip up in the first place...or better yet, why am I not running outside completely. There are two reasons: 1) In lieu of a pedometer (my iPod will be here next week by the way...yea Nike +!!!), the treadmill allows me to keep track of my distance and time; and 2) Safety, safety, safety! As a single girl running around in spandex pants with headphones on, I am asking to make myself an easy target for all of the would-be weirdos in this town. Guess it's time to find a running partner?

And on a side note, as you may be able to tell, I ended up not going on vaycay as planned. There was a mass exodus at the boarder into South Africa. It literally took me 2 hours of sitting in my car with the windows down, only having moved 1/2k to 1k, to make staying around for the weekend look like a really fun idea. Be that as it may, I'm really geeked to have accomplished my running goal for the week! Next Sunday, I only have to run 3 miles (4.8k...but we'll make it 5k for good measure!).

Dear Reader, I hope that you're enjoying your weekend as much as I am!

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

Yours in training,

Dani

Spinning my wheels

Hello Dear Reader,

Ever since last night, I've been spinning my wheels. That's not always a good thing, but in my case...it's a grrrrrrreat thing! After work yesterday, my mind was all set to run and run hard. Truth is, I got distracted...by the Spin class.

Let me give you a little background on me and Spinning: I've never done it. Situated on the top floor in a corner room, the Spin class is ALWAYS full. The music in that room is always blasting. Bodies move rhythmically along with the beat. Legs are nothing more than a blur as they cycle round and round. Me: sitting on a stationary bike just outside of the room. Staring at all of those fast moving people. Me: pedaling along on my morning constitution. Whistles, cheers, and "wooohoo" competes with the music. Me: turning my head away, telling myself, "oh hell no, not me!" Sweat soaked bodies spill out of the room as they high five the instructor. Me: barely having broken a sweat, exit stage left and carry on with my workout plan. Spin class: 1 Dani: FAIL!

So, like I said, I got distracted last night. The Spin class was calling my name: "Dani! Dani! I SAID DANI! Come on over here. Join me! Spin your wheels! You know you want to!" Me: Shaking my head. Spin class: "Don't shake your head, I've seen you staring at me! You know you want to sweat. Come on girl, just give me a try. I promise you won't be disappointed." Me: "Well, ok, just this one time."

I hopped on a bike near the front of the room. The crowd was restless. I leaned over to the the M'e (lady) next to me. She asked, "Is this your first time?" Was it that easy to tell? The instructor hit play on the stereo. The crowd started pedaling, and off we went...cycling in place...to energizing music...with a bad ass instructor who walked around and gave people high fives...for an hour of non-stop goodness! At the end of the class, no one wanted to leave...including me! (Especially because the sweat was glistening on my arms just so. My drenched clothes clung to my very toned body...yes, I just said that...artistic license...sue me.) There were pleads to stay longer...to continue with class.

Never again will I be a mere Spin class spectator!

This morning, I was still jazzed about the Spin class! I called mad-dog trainer and begged to join the Spin class in lieu of our regular routine. Once again, I was not disappointed. Aaaand...Gym Hottie was on the stationary bike outside of the class room...and he was DEFINITELY checking me out...yeah, I was looking really good jiving to the beat..perspiring enough to make my skin glisten like a ray of golden brown sun...yeah, I just said that too! The cool Spin instructor was surprised to see me back! I'm in love...with Spinning my wheels!

Well, that's my little update for now!

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

Yours in (wheel spinning) training,

Dani

"If you're sexy and you know it, clap your hands" (clap, clap)...and other musings

Hello Dear Reader,

Sorry for being so MIA this (hellish) week. I've been working my tail off at work (lots and lots of things going on), but I haven't forgotten about my workouts!

I must say that one of the things that keeps me going (to the gym) is that I have a goal in mind: run the Georgia Marathon in March! Starting this blog and talking about my goal to everyone who will listen (Sorry mom, dad, and friends) is definitely forcing me to continue...for the sake of my ego/pride! Secondary to the ultimate humiliation I might feel if I flunk out of marathon training, I want to improve my lifestyle for the better...which means that I can run into my 30's looking like a "brick house (just as fine as she can be)". I want to know that I constantly play my part in reducing my chances of diabetes, hypertension, etc. Furthermore, I enjoy the acknowledgment received from others for all of the hard work.

Let's talk about some of the comments I get from random and not so random people:

• The funniest comment comes courtesy of a random and possibly intoxicated man I came across while walking on the promenade during my recent weekend beach vaycay. There I was, minding my own business, when a strange man walks up to me and starts singing, "If you're sexy and you know it, clap your hands" (clap clap). Oh my word! He was a hot mess and all I could do was laugh.
  

• True, indeed, this next one isn't so much a comment, but rather a visual compliment: Gym Hottie!!! You remember me talking about him? Well, I haven't mentioned him in a while, but he's always at the gym in the morning...doing his workout thing. Mmm! He's a cutie and the way sweat glistens on his forehead and ginormously defined arms is...oh...sorry...back to the story. He's always so focused...moving from one activity to the next without seeming to look any other way than straight...but every time I catch him (me staring at him) watching me as I (kill myself) work up a sweat on weight machines...he quickly diverts his eyes. Long story short...it feels good to know that I can keep the attention of a young grasshopper (my trainer told me that he's 25...I asked...sue me!)!
  

• One of my coworkers has been on leave for the past two weeks. Yesterday, she asked me if I was still on my workout plan. I smiled and said, "Yep! Working out since August!" She replied: "But you still look the same." WTF?! Ugg... This morning, New (old) Trainer told me that I'm much stronger than when I worked with him way back when. A half smile grew on my face and then went on to blurt my co-worker's comment. He said, "No, she's just jealous. You're looking really good. Your body is like a guitar...able to move in all directions." Hahahaha! Come on, Dear Reader, laugh with me. Hahahaha! That was funny and ridiculous!

• Lastly, and best of all, I like the way my clothes complement me. Huh, wha..? Yes, I said that I like the way my clothes complement me. They fit better. I feel better in them. And with work, I'll look even better in them! Woohoo!

This week has been full of strength training thanks to New (old) Trainer. I am feeling really fit these days...and the added side bonus is how chipper I feel daily...all of the endorphins coursing through my veins. You must try it...a natural high!

Sunday, New (old) Trainer is helping me concur my fear of swimming in the gym pool...every treadmill, stationary bike, and elliptical machine encircling it. Oh well! Here I go!

Since I gave you an update on my life...how about giving me an update on yours...specifically directed at Linesiya and my FTTE!!!

Until next time! Keep it movin'!

Yours in (swimming in the gym) training,

Dani

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!

All of that and then some!

Hello Dear Reader,

Every time I will myself to conquer the fear of failure or overcome a challenge previously labeled "too difficult", I am propelled closer and closer to the woman I want to be...a woman who lives by the belief that all things are possible. Who knew that something seemingly so simple as running is helping me do that?!

Yesterday, I had a very motivating run! As I mentioned in the previous post, I'm not exactly sure how long I ran, because my program was reset after accidentally hitting the emergency stop button. Although today (Saturday) is generally reserved for my "off day", I felt so inclined to see what I could do...could I really run 7k in 50 minutes? This morning, I took my time getting out of bed (8:30-ish), threw some workout clothes on and got to the gym at around 9:00 am.

The treadmill was set for 5 minutes (warm-up). Check. After a nice warm-up, I chose a random song in the middle of my "Couch to 5k" playlist, selected the interval program with no less than a 1.0 incline, and set the timer for 50 minutes and a pace setting of 8.9. Initially, I started feeling a bit tired around 20 minutes, but almost immediately after that, something came over me and I kept going...and going...and going...until my 50 minutes were up! I bet you're wondering if I managed to fit 7k into my run. Well, the answer is no...instead, I ran 7.6k!!!!!!!!! That's (7.6k/50 minutes= 6.57 minutes/kilometer x 1.6=) 10.52 minutes/mile! Appropriately enough, Carl Carlton's "She's a bad mama jama" was the last song!

Ya'll, I can't tell you how great I feel right now! Surely I looked crazy with a huge smile plastered on my face as I took my 5 minute cool down walk. Woohoo! I certainly never thought that I'd have the nerve to run that far a few months ago. But you know what? I did and, with time, I'll keep progressing! Soon enough...26.2 miles will be under my belt and I'll be singing Jay-Z's song "On to the next one!"

Woohoo!!!!

After stretching, I worked on my arms:

• 3 sets of 15 triceps curls
• 3 sets of 15 upper back and shoulder exercises (using a machine)
• 3 sets of 15 triceps push-ups (sit on the side of a bench, slowly lowering myself up and down with arms bent).

As a reward, Couch Potato # 2 (aka Beef-Wellington) and I are going on a nice, long walk! Oh, and since it seems like this running thing isn't going anywhere anytime soon....It's official, my new, personalized iPod nano (touch) is on the way!

Well folks, since I got my long run in today instead of Sunday, I'm telling Beef to "take a hike"...with me. We both deserve it! I'll make sure to take pictures aaaaand post the pics of my seaside run from last weekend!

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

Yours in (good body) training,

Dani

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

Back on the 5:30 am grind (with lots of support)

Hello Dear Reader,

Once again (I'll gladly do it over and over again), I have to give a BIG thanks to my friends and family for really stepping the support up over the past few days! Just because they're that special to me...I'll tell you who they are: FTTE, Jami, Mom, Dad, My loving sister-in-love, Jeb, Linesiya, Freckle-maine, mad-dog trainer, and my old trainer who I used to flake on!!! You all really came through for me...

.... enough to....wake up this morning and actually get out of bed at the sound of my 5:00 am alarm, and go to the gym! Wow, it felt great to get moving after a two day break. Monday and Tuesday, the mental pressure that I put on myself alone was killing me. What's worse, I felt hella sluggish and couldn't believe that I found my way back on the couch (it has a crazy pull, I'm tellin' ya!!!).

At the gym, I'm confident that I was looking a bit crazy and out of place. I rolled up with my funky sweat pants on, a scarf circa 1976 (thanks mom), half my hair in a flat-to-my-head puff ball, yawning like I literally rolled out of bed (it's true...that's exactly what I did). No matter how crazy I looked...despite feeling super sluggish...I hopped right on the treadmill and ran it out (at a 8.7 setting). The spin class on the second floor was my focus...plus, I think the trainer was checkin' me, so I had to look the part.

After running, I went upstairs to stretch and do some floor ab exercises. As I sat on the floor, right let stretched out on the floor, left leg bent and crossed over, twisting my upper body...my old trainer twisted me even more so I could get the posture right. Every time he sees me, he always checks on my progress and provides encouraging words. Because I seem to need full-time support, I asked him if, when my regular trainer is on the evening shift, he would work with me every other week. He has a full load of clients, but promised to see what he could work out. Hopefully he can help a struggling sista out!

As I was telling Jeb in a recent gchat convo, "I may not be able to run 30 miles or 26.2 miles by March. The sweeper bus that collects runners not over the finish line before the cut off time might try to snatch me up. I might even be passed up by the 15 minute/mile walkers, but come hell or high water, I'm gonna cross that finish line and celebrate like I won the whole thing!"

Well, that's all for now! I've got to stay focused! I've got to keep putting one foot in front of the other! Both my mind and body need to get in shape it seems!

Until tomorrow...keep it moving!

Yours in (all around) training,

Dani

Weekend Updates

Hello Dear Reader,

I just wanted to give you a few updates since we last spoke...and because it's Labor Day on Monday (No, I don't get the holiday off in Lesotho)...I'll take a break and get back to you on Tuesday.

So, ready or not...here we go...

1. Friday was an everything fail. I have a cold and couldn't manage to get out of bed at 5:30 am. After work...all I did was crash...and burned. Since I could only breath out of one nostril and my face felt like it was going to explode from all of the pressure, I figured that this was deserving of a break, no?
2. I woke up on my own at 1:30 am on Saturday morning...dreams of Bultfontein and charts displaying my (running) personal records (PR). In my dreams, however, the Bultfontein 5K remained.
3. Saturday morning 2.0...I woke up, took a swig of cough syrup, and hit the gym. 20 minutes on the treadmill, 10 minutes on the elliptical machine, and a bunch of stretches was all I could manage. Clearly my knockoff cough syrup came with the 1 hr relief guarantee.
4. Sunday morning...my run felt more like a morning stroll in the park...cause all I could muster was a walk with a light jog here and there.
5. Head cold + entire weekend= Training FAIL= Booo!

On another note...Apple recently revealed the Nano Touch...sexy...me likey...happy it came out before I bought one to use with my Nike+...SCORE!!! Dankie Steve Jobs! Dankie!

Well, that's all for now folks! I'm planning to take another sip of my cherry flavored cough syrup and pray that it gets me through the night with both nostrils clear!

Until next time...keep it moving!

Your in (Please Dear Baby Jesus...make me feel better soon!) training,

Dani

Bultfontein Boertjie Fees 5K FAIL

Hello Dear Reader,

As you can see from the title of this blog post...my participation in the Bultfontein Boertjie Fees 5K is a F-A-I-L. When I called the race organizer last week to get all of the details (registration cost & time, location, directions, etc.), I was told that Bultfontein was about 50K (appx 30 min) outside of the closest major city. Just to get to the closest major city takes about 1.5 hrs. Because I wanted to make sure that I didn't get lost, this morning I made a call to a random Bultfontein B&B for distance and directions. Err... correction ...Bultfontein is about 97K outside of my next closest major city.

Let's do the math. My next closest city takes about 1.5 hr to reach. Add on top of that a 45 minute drive (or more) to Bultfontein. A one-way drive would take me 2.15 hr. Umm...for a 5K race that will take approximately 34 minutes? Well ok...so like I've said before...waking up at 4 am is early as hell, but I could manage. Factoring in "getting lost time" and making it there by 6:00 am to register...I might as well pull an all-nighter. As much as I seem to be fasinated with running and waking up at 5:00 am in order to run my little tooshy off...the thought of possibly having to be on the road at 3:00 am is a no-go.

Perhaps if Bultfontein was either closer by or had something super sexy about it (other than the Bultfontein Boertjie Fees 5K) to stop me from running .5 extra kilometers beyond the finish line...right to my car and back home...maybe we could talk. So I guess that the Bultfontein Boertjie Fees 5K will be the race that never was (in my books)...FAIL!

I guess that it's back to the road racing calendar...5K anyone? Err...local 5K anyone?

Yours in (local 5K Google) training,

Dani

***Disclaimer*** A girl has the right to change her (go out of her) mind. If I end up going for it, you'll be the first to know!

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