99 days/99 goals

Hello Dear Reader,

We are officially down to double digits...99 more days until the Publix Georgia Marathon! Time has certainly moved quickly...just as quickly as I hope to be moving in 99 more days (even faster than that would be nice)!


In an effort to regain and intensify my focus, in preparation for the big day, I'm going to do my best in setting a daily running/motivational/nutritional goal over the next 99 days. Here are a few to get me started:

99: Complete a 6k evening run

98: 60 sit-ups, and three reps of twenty-five for the following exercises- lunges, bicep curls, shoulder raises, calf raises, triceps dips, and triceps push downs

97: Complete a 15 mile run

Those should get me through the weekend. I actually look forward to "98" because my strength training exercises have fallen short of where they should be.

Well, that's all I have for now! As always, I'll keep you posted on my daily goal success!

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

Yours in (one day at a time) training,

Dani

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

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

Catch Up

Hello Dear Reader-

While I may have been on a blog-writing vacation, I certainly haven't been sitting on the couch! Friday morning, I wasn't feeling so well, but knew that this could not side-track my goal- marathon preparation. After work, with a make-up workout session on my mind, I headed to the gym for a 45 minute fast walk/run. Although I was a bit worn down from not feeling my best, core strengthening was up next: side, abdominal and back crunches (4 sets of 20); and the beloved ham string "crunch" capped the day off. In total, my workout lasting about 1.5 hours.

As you know, Saturday is my designated break day, but rest, it was not. My roommate, who I've managed to rope into running with me, and I went to Bloemfontein, South Africa, to pick out new running shoes and a few other things. To be honest, that was the most productive Bloem trip I've ever had. Usually a trip to Bloem equals a mall meander, dinner, movies and light shopping. My roomie and I, however, were on a mission, and in the process, took the opportunity to explore the "other side" of Bloem (read: got lost).

While looking for shoes, I actually found the Nike + iPod gadget that helps you set and keep track of running goals (distance, time or calories burned). The special Nike + shoe includes a little pocket under the insole for a little sensor. A tiny white receiver fits on the bottom of the iPod to capture the data being transmitted from the sensor. In addition to pace/distance/calorie monitoring, the Nike + iPod gadget also keeps you updated with motivational songs and a spoken account of your progress. The things that Apple comes up with! Pretty cool, huh? Yeah, I thought so too, until I got home, plugged the receiver into my iPod "classic" and got the message that "this accessory is not recognized"! What!?! A call to the Apple store confirmed that the Nike + iPod= Nike + iPod "nano"...the baby version of what I have. In other words, I have a super cool, fantastic gadget that I can't, at this point, use. Boo for Apple on this one! Perhaps someone from the Apple store is reading this little blog o'mine. If you are...I'm giving you the side-eye and hoping that this intimidates you enough to expand this tool to the rest of the iPod users. Please?!?

Nike + iPod gadget or not, I have running shoes, sports bras, thin running socks, and running pants with a zipper pocket in back for keys and things. Oh, did I mention that I got a hammock and a blender too? Can we say together..."Summer is (almost) here!" True, the hammock is an outdoor couch of sorts, but hey, I've gotta sit down sometimes! The blender, in addition to many planned frozen adult beverages, is a great way to get your daily fruit and veggie intake...a round of smoothies for everyone- on the house!
Bringing it back to exercise...after returning from Bloem, we drove around to clock our planned Sunday morning running route- 4.1 K. At 7:30 this morning, we walk a little over 1K to our starting point. Remember, it's always a good thing to "warm up" prior to any exercise. A positive note was that we ran the majority of the way with only a few short slow down breaks (completed in 28.14 minutes). Furthermore, I wasn't physically tired at all. What frustrated me however, was that my asthma, caused my chest to tighten a bit and forced me to stop to catch my breath. I'm sure that, with better management and listening to my body, this will not get in my way. Management includes carrying an inhaler, taking prescribed asthma meds regularly, and a few other tips and tricks.

Running was followed by a "cool down" trip back to our flat, and back out again for a walk to the grocery store. Delicious fresh fruits (blueberries, strawberries, bananas and passion fruit) and yogurt were blended to make a fantastic morning breakfast drink. A fruit smoothie, along with pancakes from scratch, was a nice way to start off the day! Speaking of breakfast, remember that eating well is just as much a part of marathon preparation as running. Without the proper type of fuel for your car, it won't run to its full capacity, right? Eating balanced meals for breakfast, lunch and dinner...along with healthy snacks...helps your body to perform at the optimal level. Because I'm interested in performing my best, I've started working with a nutritionist. This week, we're focusing on healthy snacks for (before and after) running: carbs (fruits and easily digestible carbs like white bread) before & protein (nuts, beans, etc.) afterwards. Pre-run carbs assist in providing your body with the energy it needs for continuous movement. Post-run protein aids in muscle building. As I get nutrition tips, they'll be passed on to you.

It feels great to have maintained my goal of running, working out and eating well. Because I'm feeling so motivated, I'll head to the gym a little later for some core strengthening...as a reward (of sorts). Never thought I'd "hear" myself calling a workout a reward for working out...but I'll take it however it comes!

Thanks again for all of your encouragement and for following along with me in this journey!

Until next time...

Yours in training,

Dani