New Year's Resolutions

Hello Dear Reader,

Christmas at the beach with Couch Potato #2 and some pretty amazing people was just what Santa Claus ordered! Clearly, Old Saint Nick thought I was good enough this year to be rewarded with such an amazing experience (or he chose to overlook one or fifteen small things)!

As I begin to prepare for the excitement that is New Year's Eve & Day, reflecting on all that has taken place this past year never ceases to amaze me. Specifically, I've grown up a whole helluva lot both personally and professionally. Frustrating experiences have been turned into lemonade, which have been turned into a thriving lemonade stand, if you will. Things that were great from start to finish were the quintessential cherries on top.

This new endeavour of running has been both frustrating and extremely rewarding. In the past 137 days/4.5 months, I have gone from being unable to run 8 minutes straight to running my first 1/2 marathon. There were times that my knees wanted to take a rain check. At one point, my ankles gave me an ultimatum- quit now or never walk again. I went from feeling uncomfortable running outside in fear that I would have to walk all the way back with tail between legs. I managed to run my first non-stop 5k in 41 minutes, two weeks into this journey. Now I can run a 5k in 31 minutes (and the time keeps dropping). Finally, I have managed to fit back into pants that have been keeping the back of the top shelf of my closet company for two years. My shoulders are set back just a little more than they were initially. My chin is raised ever so slightly higher than before. Most importantly, the word "can't" and all the ways it manifests itself are slowly, but surely slipping away.

Four days away from 2011 or as they are starting to say in South Africa- 2000-elevation, my resolution for the new year is to use the lessons learned from 2010 and apply them in all things that I do moving forward. It is my hope that I continue to break down the barriers I've set for myself (many of us have that problem); set ambitious goals and achieve them; and continue to seek a healthy lifestyle through running, eating well, and maintaining a positive outlook.

Concretely, in 2011 I plan to do the following:

1. Run 1 marathon in a country other than the US of A before the end of the year.
2. Every quarter, run in at least one race.
3. Renew my membership to the gym.
4. Encourage one person to begin a regular exercise and healthy eating routine.

So there you have it good people! I'm still working on getting my mind back into running shape...a lot more difficult than it has been before...but I'm getting there!

Until next time...come up with a few of your own realistic and measurable goals for the New Year (and don't forget to share them)...and of course, keep it movin'!



Yours in (still getting my act together) training,

Dani

P.S. Within the next day or so, I have to decide if I'm going to run in the "First Eleven" New Year's (11.1k) race at the Pretoria Botanical Gardens. This morning, I called the race organizer to find out the details...that's the first step, right?!

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

New Look! New iPod!

Hello Dear Reader,

It's here! It's here! Call me a "kid in a candy store" and you'll be more than correct...my jazzy pink iPod nano is here! Finally, no more driving around the city course mapping! No more guessing what my actual pace is! With a simple plug, click and another click, my running stats will be compiled into a pretty little chart for me (and you) to see! At last...my musical Bible (my 120 GB iPod Classic) will no longer have to endure being shuffled from sweaty arm strap to car to house to everywhere. A little rest for the weary!

Aaand, to commemorate a new era...along with a new iPod comes a new (blog) look!

Isn't she a looker?!!!

In other news...my wheels were a'spinning and my legs were a'lunging this morning!

The best news, however, is that all of this working out/marathon training business is...working out (no pun intended)... in more ways than one! This past weekend, I took a trip to my local blue jeans store and selected a few of the cutest styles in the size I've been wearing for the past couple of years. As I headed back to the dressing room, the sales clerk handed me a smaller size..."it might fit better" she said. Low and behold, the smaller size actually fit! Preferring to believe that Levi's decided to change their size models...I convinced myself that this smaller pants size was just a fluke...until last night! In preparation for my attendance at a formal work function yesterday evening, I pulled out a couple of dresses that I bought right after I moved back home post-Peace Corps...2 years ago. Not thinking they would fit (a girl can try, right?), I was more than pleasantly surprised to find that I could actually zip them up...and not lose circulation in my lower half! Woohoo!!!

Dear Reader, since that's too much excitement for one post already (I really just want to play with my new toy!), I'll leave it there for now!

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

Yours in (Nike + iPod) training,

Dani

Finally, a run...and things

Hello Dear Reader,

As this will likely be my last post until Monday, I thought I'd let you in on something I'm pretty proud of. This week at my job, we've had people in from our head office. One of the ladies asked if she could accompany me to the gym...I definitely wasn't planning to go since I'd already been this morning...and I was planning to head out for my vaycay...but alas! She ended up working later than expected, so we ended up going for a workout at about 6:45 pm today.

If you've been reading my posts this week, you've noticed that I have not run once since Sunday. (***Dani hangs head in shame***) The day before yesterday, I was feeling pretty guilty about doing everything but running. Additionally, all of the stored up energy left me a hot mess. Needless to say, running was my priority for this evening's workout. And running...not Spin class...not strength training (ok...there was strength training, but after the fact)...was exactly what I did.

The treadmill was set for 3 minutes of warm-up walking. It was reset for 31 minutes at a 9.6 pace setting on level (intensity) 2. How far did I run in 31 minutes, you ask? 5.3k! Yes, 5.3k in 31 minutes...faster than I've ever run a 5k. Remember when I ran my first 5k over a month ago? It took me 41 minutes on a zero incline and only one hill...that's 10 minutes off of my 5k time! Wow! I feel really good about that! I wasn't even tired during and afterwards. This type of progress makes me feel even better than the 3kg I lost. Remember, my primary goal is progress on my running, not weight loss. Today's 5.3k in 31 minutes clearly illustrates progress. I would love to be in a place where I can run 5k in 20 to 25 minutes. Guess I've got to keep working at it. You'll come along for the run, won't you Dear Reader?

Just think about it, if I would have given up on my workouts (like I have done so many times before) when I was frustrated because of the seemingly lack of progress...or because I had a bad day at work...or because it was just too damn cold outside to be working out...or because it was too damn hot to be working out...or I was too tired and just wanted to sleep in for a change...or I didn't want to expose my out of shape-ness to the world...or...or...or....I know that I wouldn't be feeling as good about myself and my accomplishments as I do now.

It has taken me (what seems like) a while to get to this exact moment...this space that allows me to say "don't worry, it will happen" when I can't muster up the energy to run 30 minutes straight...or the scales and measuring tapes show little to no change. There have been lots of perceived failures in my journey to get tothis point. There have been a lot of broken promises made to myself about getting in shape. Dear Reader, I'm still one baby step away from being pulled back to the couch...but I look at this whole running/lifestyle change/getting my body right-thing as a process that is re-evaluated on a daily basis...every time my alarm clock goes off at 5 am. I have a choice...roll back over and go to sleep...or...proving myself wrong...that I CAN do something that, for so many years, I told myself that I could not do. Dear Reader (FTTE specifically), I'm in no way special. I know that, if I can get this far (with my highs and lows), you can too. Make a commitment to yourself that, with all of your other priorities in life, spending time to take care of you...showing yourself that you can and will do it...is equally important.

Forgive me if I sound a little too Dr. Phil-ish on this post...but this is an emotional ride Dear Reader...so thanks for coming along with me.

Until I have something else to write...put one foot in front of the other...keep it movin'!

Yours in (I CAN) training,

Dani

P.S. On a completely random and (most likely) inappropriate note...what I wouldn't do for a Wendy's cheese burger (#1)!

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

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

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

"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

Ain't nothin' but a 5K thing baby! (Sorry Snoop Dog)

Dear Reader!!!

When my alarm clock went off at 5:00 am this morning, getting up was the last thing on my mind! Dragging myself out of bed every morning for running/working out is not my idea of fun. A possible second evening workout and going to be dog-tired...at 8:30 pm (almost regularly)...is not a good look. Fortunately, my evening sloth turned out to be my saving grace this morning, because I left the alarm clock downstairs. If listening to that annoying beep starting at 5:00 am, followed by beeping at 10 minute intervals, sounds cool to you...God bless you!

This is a recap of my morning:

5:00 am: Alarm goes off/eyes open.

5:10 am: Convince myself that evenings are MUCH better for workouts.

5:15 am: Got up and shut my bedroom door. Got back in bed.

5:20 am: Put pillow over my head.

5:30 am: Hope my roomie can't hear the noise...beep...beep...beep.

5:35 am: Start feeling guilty. My roomie likes evening workouts for a reason. Get up. Put dirty workout clothes on (cleaning lady comes at 8:00 am...booyah!!!).

5:45 am: Wake Beef up for a morning potty. Drink water and snack while waiting.

5:54 am: Spill into the gym thanks to the revolving front door.

6:00 am: Push "5K" mode and start walking. Wondering if my body can stand to run another 5K (don't want to over do it for now). Watch other treadmillers start. Listen to music while wearing my "Lost in Music" t-shirt (one size too small).

6:15 am: Notice a hottie on the treadmill across from me. Turn the speed notch up to 9 and hope that I look like Bo Derek in the movie "10".

6:22 am: Watch treadmillers leave. Wondering when this 5k will be over. Incline mode kicks in. Notice people squinting their eyes from across the room, trying to read my t-shirt.

6:34 am: 5K is over.

6:34:05: Wait...just wait a minute...let's go back to 6:34 am...the 5k is over? I just reduced my Sunday time (40 minutes) by 6 freaking minutes! Weeeeee! Now that's the biz-ness!!!

6:34:06: Keep it movin'! One step at a time! One foot in front of the other! 5k down, about 37k to go!

You must be thinking (out loud) to yourself, "Dani has been pulling my leg! She's not a couch potato! She could run 5k in her sleep. Clearly, this was a weak attempt to get me to read her blog. (Beginner my a$$)"

Trust me Dear (if I may call you that), no one is more surprised than me! I guess this is my reward for keeping at it. Ok, ok...I'll stop patting myself on the shoulder (Narsassism) and keep my eyes on the prize. For a second there, I was starting to sound like Michael Scott from the beloved show, "The Office", after completing his 5k to raise awareness about rabies.

"Finishing that 5K was the hardest thing I ever had to do. I ate more fettuccine Alfredo, and drank less water than I have in my entire life. People always talk about triumphs of the human spirit. Today, I had a triumph of the human body. My guts. My heart. While I eventually puked my guts out, I never puked my heart out. I am very, very proud of that."

~Michael Scott, The Office

Well, this will have to do for now...so, until we meet again (read: tomorrow)...keep it moving!

Yours in training,

Dani

P.S. I just found a really cool blog yesterday: Black Girls Run! Loads of motivational stuff! Perhaps a discussion on the site's title will follow! Love it!

M is for "Marathon"; "March"; "Me"!

Hello Dear Reader-

Who knew this goal-setting/marathon-training/achieving/believing/doing-thing could feel so good?!

Still on a high from Sunday, I was at the gym bright and early on Monday morning...ready to prove myself right (That I am going to do this. That I am doing this. That I will continue to do this). According to my 10K training plan, Mondays are for cross training/stretching/strengthening. I started off with 20 minutes on the stair master, followed by core strengthening and circuit training. Part of me felt as though I could run 5K again, but the better part of me said that the good folks who developed the plan have a bit more expertise than me. My body needs periodic "breaks". Perhaps I should follow the rules? Even without running, I left the gym with a sense of accomplishment...determined to keep it up...keep it moving!

Since I had to take care of a little business at the gym (aka speak with my M.I.A. trainer), in addition to the fact that my roomie was going for an evening workout, I decided to stay for a workout session of my own. Twenty minutes on both the eliptical machine and stair master provided the exercise high I needed! Feeling good!

Tuesday morning (as in today)...my alarm went off at its (now) regular time...5:00 am. Q: What did I want to do? A: Go back to sleep!!! My spot in the bed was so warm...so comfortable...an evening workout sounded really good...could you blame me? Q: What did I actually do? A: Got up. Put my gym clothes on. Focused on my goal: M is for "marathon"; M is for "March"; M is for "Me"!

Staying focused turned out not to be such a bad thing...I ran 5K...again! Instead of Sunday's running pace/setting (between settings 7.5 and 8), I was able to run the entire way on 8.5. During my next workout, I'll note how these settings correspond to minutes per kilometer. What I do know, however, is that I'm progressing and will continue to do so!

As I was leaving the gym, two trainers (one was the Spin instructor) stopped me and noted how dedicated I seem to be during my workouts. They were curious if I was "working so hard" for any particular reason. With a smile on my face, I said, "I'm training for a marathon for my 30th birthday!" One trainer said, "Keep it up, you're almost there!" The other trainer replied, "I'm going to keep my eye on you!" With two verbal pats on the back, I headed out of the gym, prepared to start my day!

One day at a time...one foot in front of the other...I'm getting there!

Until next time...

Yours in (marathon) 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

Anybody up for a 10K fun run?

Hello Dear Reader-

Have my mother tell it, I'm like a dog with a bone. I'd prefer to say that I'm more like Atlanta's Channel 2 News: Dedicated, Determined and Dependable. Anyway, this whole marathon prep thing has me focused on all things related to helping me set my sights on making it to March 20th. All of the marathon training articles for beginners suggest that, in order to get a feel for what to expect at/from a running event, participation in 5K and 10K races is recommended. My research has led me to events both in Lesotho and in South Africa: Fun Run Calendar. I'll be checking for events which take place in the Free State and Gauteng (Johannesburg) Provinces.

A "fun run", from what I understand, is a non-qualifying race/event. There are races, such as the Boston Marathon, which require you to have participated in, and met specific time requirements within your age group before you can enter. The famed and ridiculously long (56 miles) Comrades Marathon, held every year in South Africa, is another race which requires you to qualify before entering. Marathons over the standard 26 miles are known as "ultra marathons".

Having said all of this, my sights are set on participating in the 10K Bloemwater Kovsie on Saturday, October 16th. Even if I don't run the whole thing, it would be nice to get a feel for what I'm getting myself into. I've never been to a race, much less participated in one, so I'm excited!

My search has also yielded results for national running clubs in South Africa. I found one in a city about 1.15 hours away from where I live. An email has been sent to the club management, requesting information on any weekend beginners clinics. All of this might be overkill, but when I say I need help, I mean it! Plus, if you don't know an answer to a question, isn't it always best to ask for help?

Have you ever participated in a 5K or 10K fun/run? Was this your first organized running event? What motivated you to register? If you wouldn't mind, please tell me about your experience? What was it like to finish? Did that get you pumped up to try out your running legs in other events?

Eek! I'm excited! I called the 10K fun run manager and was told that registration will commence on October 4th! You already know that I'll keep you posted!!!

Yours in training,

Dani

P.S.: Training Update- This morning's workout went on as planned. I managed to increase my time by two minutes and went from a 7.5 setting yesterday, to an 8 setting for the entire run today. Not much, I know, but more than I ran yesterday, so I'd call it an accomplishment! I must have been extra jazzed, cause I managed to stay on the stair master for 20 minutes without stopping...ummm?!?! Post stair master, 4 reps of 20 side (each side) and lower back crunches were capped off by a 15 minute stretch.

I don't know if it's that my leg muscles are starting to get used to the workouts, stretching works miracles, or the adrenaline is preventing me from feeling pain...but I'm not sore or stiff at all. As a matter of fact, I feel great and could actually stand to go for a jog this evening. Hmmm...Life is good!

"I love to move in...I love to move in here!" (Moby)

Hello Dear Reader,

Yesterday morning's workout was a pain in the butt...and the thighs...and the calf muscles! As you know by now, "Couch Potato" is my middle name. So, having pushed myself on Saturday, Sunday, and Monday...with no break...my body sent me a clear message..."take a break...you're killin' me!" For as much as I wanted to maintain my momentum from the previous evening- jogging for 30 minutes, stationary biking and core strengthening- my legs just didn't want to cooperate. Honestly, I felt kinda bummed out about it, but not for too long, because I kept in mind the ultimate goal: keep it moving! Instead of a continuous jog, I did a walk/jog combo. Not too bad.

Because of my light morning routine, last night, Couch Potato 1 and 2 (aka me and Beef-Wellington) took the ankle express (read: walking) around a huge land mass called "Pope's Field" for about 40 minutes. If you look at the post before last, you'll see a big field with a funny white structure...now we're on the same page.

What a wonderful way to spend part of the evening- not on the couch, with my favorite "Coucher", Spring-time weather, watching the kids play soccer and the animals (cows, sheep, goats, and a few horses) graze. Although there was no running involved, I felt good about myself for what I've managed to accomplish thus far (setting a goal, building a support system, and showing up/being present/accountable). A beautiful, active evening was my reward.

How do you reward yourself for making progress towards whatever goal (big or small) you've set? I don't think that I've ever created a "reward system" for myself...but because training for this marathon involves many steps/mini-accomplishments...I think I will. The idea of rewarding myself with something that keeps me active/focused on inching towards my ultimate goal sounds good. Reward 1: This weekend, I'm going to purchase new running shoes. What else do you suggest I do as a reward (Also, attach a milestone...like...running non-stop for an hour, for example)?

When I returned home from my walk, I received an sms (text message) from my trainer, informing me that she was not feeling well and would miss our appointment for today. Included in the sms were instructions: jog 20 min/bike 20 min. Boy, am I happy that I took that "break" yesterday. This morning, I managed to push myself to run 25 minutes and bike for 20. Wow, that felt grrrreat! After getting off of the bike, I stretched for about seven minutes and headed off to start the rest of my day!

Mini-reward for this evening: Take a hike...around Pope's Field with Beef!

Before I wrap it up for today, I'd really like to thank all of my family and friends (new and old..wink wink) for being so supportive of me as I set out to do something that I've always considered impossible. Tamatha and Michal, thanks for your playlist suggestions. I'll definitely include those songs in the next one! Keep up the comments too! :-)

Until tomorrow!

Yours in training,

Dani

Put my money where my mouth is!

Hello Dear Reader,

Yesterday, I put my money where my mouth is and registered for the Georgia Marathon, which is set to take place on March 20th, 2010! Here is a copy of the course map.

This is starting to feel real, but I'm trying not to let the pressure set in just yet. After all, there are 216 days to go...eek! One day at a time...one day at a time!

Speaking of one day at a time, today, I was able to keep up the momentum and trained according to plan. This morning, I woke up at 7:30 am (without the alarm clock this time), prepared and ate breakfast, and was pounding the pavement by 8:00 am. Now...I can't tell you how long my route was, but I can tell you that I jogged about 1/5 of it...which is a great start...for someone who has never consistently run in her entire life! From start to finish, walking and running, the trip took me about an hour and fifteen minutes. I tell ya, it felt great to be outside. The day was beautiful, slightly chilly, and because it was Sunday morning, I practically had the road to myself!

While I enjoyed my outing today, it was tough...I'm not going to lie. At one point, I felt as though my lungs were telling me, "enough already!!!". This is probably due to my allergies. (Note to self: Take an antihistamine before running.)

The longest I was able to run, non-stop, was about 10 minutes. I almost feel certain that I could run longer...but to tell you the truth...my mind gets in the way...not necessarily my body. One of my friends, who served in Peace Corps with me, has completed four marathons. In a message I received from her yesterday, she said, "it is 95% mental". Oh boy!

When I returned home, the plan was to update this post, but the adrenaline coursing through my veins wouldn't allow me to just sit back on the couch. After letting Beef-Wellington (my couch potato Bulldog) know that I hadn't forgotten him, I hopped into my car and retraced a few of my steps, so that I could take pictures of the area covered.

Since I was already out of the house and exercising was still on my mind, I headed to the gym for a bit of weight training. Weight training is, without a doubt, going to be a major component of my marathon preparation. I believe that, with toned muscles, I will be an overall stronger runner and will perhaps help me to avoid injuries along the way. A particular focus of today's workout was on building up my core muscles (i.e. lower back, sides, abdominal muscles, mid-back, shoulders and chest). This was accomplished by completing a "circuit" of equipment; each one designed to target specific muscles. After the circuit, I had a ten minute fight with the stair master...which is still master over me! To round the day off, I hit the treadmill for about 10 minutes.

At this stage in the game, 10 minutes is about as long as I can run before I'm ready to stop. Each week, I plan to add two minutes of jogging until I reach 30 minutes. From all that I've read about marathon training, once you are able to run 30 minutes (or about 3 miles) without stopping, you're ready to begin marathon training. As you can see...3 miles is only a small chunk of 26 miles, but I'm getting there!

Until then, I'll be working at it every day (with planned breaks, of course).

If you have any tips on how to beat the "95% mental" thing , I'd love to hear them!

Yours in training,

Dani

5:30 am is the new 5:30 pm!

Hey There Reader!

This morning, the alarm on my cellie went off at 5:30 am. Calling myself an "early riser" is no stretch (I get it from my mama), but any time before 6:30 am is going a bit off the grid in my opinion. As it is winter where I am, not even the sun was ready to be up at that hour. Rolling over and putting a pillow over my head to drown out the sound was an appealing option, however, the alarm kept beeping and beeping and beeping! The only way to make it stop was to force myself to get up, go downstairs into the kitchen, and shut it off. Mission accomplished...since I'm up, I might as well do something about it...head to the gym for some good, old fashioned exercise. Here we go!

I've never actually been to the gym in my city before 5:30 pm...rumor has it that doors open at 5:00 am, but I've never seen that for myself. So, when I arrived at 5:30 am, I was met by a locked gate and a guard saying that there were still about twenty more minutes before I could enter. In an effort to kill time, I took a drive around the city center, all the while tracking the distance covered. Let's just say that I didn't cover 26 miles, and the thought of running (non-stop) the distance covered by my car was rather daunting! I know, I know...one step at a time.

6:00 am. First exercise...stair master for 10 minutes on the "fitness" level. Umm...I can't count the number of times I pressed the "pause" button. Oh boy, I've got a long road ahead of me (no pun intended)! At first, I was a bit troubled that I couldn't just pound 10 minutes out as I've been able to do before, but I kept reminding myself of something I read on one of those running blogs: "It doesn't matter your pace, as long as you finish." That will have to be my mantra for the next 7 months of training in preparation for the big day!

Next up, core muscle exercises (crunches: 4 sets of 15; side crunches: 4 sets of 10 each side; lower back lifts: 4 sets of 15; leg lifts: 4 sets of 15). Because I'm no exercise guru, I have no idea what most of those exercises are actually called, so until then...you'll just have to guess what I'm talking about.

Twenty minutes on the stationary bike on the "mountain" level wasn't so bad...15 minutes on the treadmill, however, was definitely enough.

Although I was ready to get out of the gym, I was not, however, ready to sit back down on the couch...I mean...there was still a whole day (beautiful might I add) in front of me. The rest of my day included taking Beef for a long hike along a river my friends introduced me to last weekend. What a wonderful way to spend the day...off the couch with my favorite couch potato.

I'd say that today's workout was a nice start...wouldn't you agree? Clearly, there is a lot more ground to cover (pun intended), but I'm giving myself enough time to take it slow and build up to where I want to be...30 miles for 30 years.

A few lessons learned:

1. The gym opens at 5 am on weekdays and 6 am on Saturdays.
2. Rather than a "stair master", I'm a "stair novice".
3. One step at a time.
   

Here is a motivational quote that provided a little inspiration for me this morning:

"Only by seeking challenges, can we hope to find the best in ourselves." ~ Robert Rodriguez

Until tomorrow...

Yours in training,

Dani

P.S. On the toolbar to the right...under my profile, you can sign up to "follow me". By doing this, you will receive updates every time a new post is added! Thanks Jestein and Dad for being the first! I hope to see more people running along with me!