What is healthy?

During high school, I was extremely active, played every sport, ate somewhat healthy, but could get away with unhealthy stuff pretty easily.  My weight and blood pressure were fine.  It wasn’t until I was diagnosed with iron deficient anemia that I truly realized there was more to health than weight.  My hemoglobin, hematocrit, and ferritin levels were extremely low and I was constantly fatigued.  Playing an entire sporting match, which used to be easy, was now difficult.  I was always the fastest on the team, (and I still was J), but it took me forever to recover from running up and down the basketball court.  When the problem was finally diagnosed it was to the point that I got iron infusions in order to keep being as active as I was.  I only had two of them.  At college I tried to be healthy, but also didn’t care as much as I should have.  I put on the freshman college 15.  Thankfully I was always confident in myself regardless.

Fast forward to when my cousin got me into running.  I had done a few 5Ks and some smaller distances, but had the goal to complete a half marathon.  Mentioning that to Nicole gets you a training plan, complete with smiley face stickers for doing your workouts for Christmas.  I figured I would do one, say I did it and that would be it.  – Spoiler alert: WRONG.

I did my first half marathon in April of 2010, and did two more later that year.  In early 2011, I signed up for my first marathon.  Up until then, I was eating frozen meals for lunch and having a Coke every morning at work.  During the time I was training for the marathon, I started learning more about eating better and experimenting with cooking.  I also started getting more into working out and the gym

The proof is in the pudding…working out and eating healthy works.  I just got my numbers for this year today.  And everything looks good.

	Normal Range	2014	2013	2012	2011	2010
Weight	140-145	143	145	142	140	158
Ferritin	10-220	18	43	19	16	30
Hemoglobin	11.5-15.5	12.9	13.7	12.2	12.1	12.7
Hematocrit	34.0-45.0	38.5	42.6	36.6	37.5	40.2
Cholesterol	<200	168	184	161	157	203
Hgb A1C (Sugar/diabetes)	4.0-5.6	5.1	5.4	5.5	6	n/a

My healthy weight range is what is healthy to me.  It is where I feel the best physically and emotionally.  I feel strong in my running and lifting between 140-145 and I am happy with how I look/clothes fit.  And most importantly, it is maintainable.  I got below 140 for a stretch and there was no way I could keep that up and be happy.  If I get below 140, gotta start watching it.  If I get above 145, time to lay off the snacking.

I think I earned some sherbet tonight.

Marathon Monday – Week 7

Sept 15 - 21

Monday:

               Plan: Run 6 miles

               Actual: Ran 6 miles

I was feeling really good after having 3 days off.  The temperatures have finally dipped below 95 for the most part, some days not even hitting 90.  The humidity has been pretty high, but tolerable.  My lunch run of 3 miles was in 25:29 (8:30 pace). After work I went out for another 3.  My watch was dead, but I felt strong and felt like I was going decently fast.

Tuesday:

               Plan: Run 6 miles & Body Pump

               Actual: Ran 6.5 miles & Body Pump

Lunch I went out for 3.5 miles.  At the gym I was really feeling it, so I went with it!  I was slated for 2.5 miles of sprint repeats.  0.25 jog/0.25 sprint.  Started off great, the first 4 sprints went well. So on the last sprint, I decided I would just hold it as long as I could.  I made it 3 minutes and nearly 0.50 miles and was feeling good.  Jogged in the last 0.25 miles to get 3 miles in 24:30 (8:09 pace).  Woo hoo!!  I was still feeling great the first half on Body Pump and definitely started to slow down at the end.

Wednesday:

               Plan: Run 7 miles

               Actual: Ran 7.5 (ish) miles

Lunch I did my 3.5 miles, and just kept it easy.  Our group run in the evening started and ended at a Local Brewery.  Who knew Lewisville even had a brewery?  Not me, nor did anyone else in the group for that matter.  It was supposed to be just over a 4 mile route, but ended a bit short.  People’s watches/phones were ending anywhere from 3.75-3.93 in just under 34 minutes.  Unfortunately my watch was dead before the run even started – boo!!  I don’t think I turned it off last time I charged it…opps!  Anyway, most of our group stayed together for the run and then went back to sample some beer. 

I had: Drunken Pumpkin - first night it was released, Dawn of the Dank – not my favorite-ick!, Golden Girl – my favorite, and Banana Hammock – not too bad.

Thursday:

               Plan: Run 4.5 miles & Insanity

               Actual: Ran 4 miles

My tummy was not cooperating today.  So at lunch I went out for an easy 2 miles.  No watch, but I wouldn’t be surprised if it was about a 10:00 pace.  I decided to skip the gym and just do a bit at home.  I did the loop in front of my house that is just over 0.40 miles.  5 continuous laps for a bit over 2 miles and held just under a 9 minute pace.  There is a small incline on the back side of the loop, so that was a nice challenge at the end of each loop. 

Friday:

               Plan: Rest

               Actual: Rest

Saturday:

               Plan: 16 miles (12.4 at the Tour de Fleurs 20K)

               Actual: 16 miles

Warm-up, Tour de Fleurs 20K and a cool down.  Averaged a 9:27 pace.  Woo hoo!!  See previous post for more details.

Sunday:

               Plan: Rest

               Actual: Biking 20 miles

It was a perfect day for some biking.  Little to no wind, sun was shining.  I was meeting Tracey at the Texas Motor Speedway.  I did the first lap on my own, and was finishing up the second when she met me.  Then did the next 2 with her, for a total of 20 miles (14.0 mph average).

Total Mileage: 40 running miles & 20 biking miles!

This has been my best training week so far.  40 running miles with the legs feeling pretty dang good!  I will take it.  I am definitely on track with my training this time around!!!

Tour de Fleurs – 20K

This was my first real test for marathon training.  Most of my previous ‘long’ runs were done in sections.  I was determined to make it one continuous long run.  My goal pace was between 9:15 – 10:15.  The temperature was cool enough, but it was humid (85%).  The plan was to do as much as possible beforehand, run the race and cool down.

The Tour de Fleurs took place at the Dallas Arboretum out on White Rock Lake!  I got out there about an hour early.  It was still extremely dark, and the lake is not well lighted on the side we started on.  I just did an out and back for 2.65 miles (26:22.  Laps: 10:10, 9:49, and 9:55 to finish).  Used the porta potties and got ready to start.  I was hoping to run the first 6 straight through and then switch to my walk 0.1/run 0.9 method.  I was still feeling good at 6, so decided to push to 8, still felt good, so pushed to 10.  After that I was just too dang stubborn to stop!  You go all the way around the lake with a few side detours to make it 12.4 and the main uphill is within the last mile.  (Watch measured 12.50 miles in 1:56:59.  Laps: 9:37, 9:25, 9:24, 9:23, 9:29, 9:14, 9:27, 9:37, 9:18, 9:12, 9:11, 9:25, and 8:38 to finish – full disclosure I did stop my watch while waiting for a porta potty).  Crossed the finish line, grabbed some water, and continued to my car to finish up the 16 miles.  0.90 miles in a 9:36 pace. 

Overall 16.05 in 2:31:56 (9:27 pace)

Overall I am extremely happy with this run!  Felt good, ran the whole thing, and stayed relatively consistent.

I had brought a change of clothes to wear to the after party, instead of being sopping wet with sweat and water. The arboretum as a nice outdoor concert area, seating and stage with bands playing.  I went straight for a beer, ran into some friends, and then went and toured the gardens.  I had never walked through there before.  Very cool and they had there pumpkin area set up.  Some pretty pictures....

Race season is starting!

Tour De Fleurs is this weekend and I am ready to get back to the racing on the weekends.  It seems like such a long time since I have run a race.  Last one was the Sun Downer 5K in July – nearly 2 months ago!  And before that was one in early June.  Although I don’t know anyone else doing this race, I really just miss the environment.  The Tour de Fleurs 20k is at the Dallas Arboretum.  It is known for its after race party with dozens of local restaurants in the beautiful botanical gardens.  There will be lots of people and lots of fun.  The 12.4 miles will be part of my 16 mile long run.

For me, long runs are all a head game.  I know I can easily run over 10 miles, but when I do them on my own, I get bored, I get tired, I stop and walk more often than I need.  But when I do them as part of a race, I feed off the energy of everyone else running the race.  There are a lot more distractions and time seems to go by a lot quicker.  Most of my long runs will be paired up with some sort of race just to make it mentally easier.  This will be my first test of the marathon training.  Hopefully it goes well, but if it doesn’t I still have plenty of time to get to where I want to be!

And now for something random! - Root Beer flavored race gels – Must find!  I’m not sure they would be good while running, I’m thinking about just keeping them around the house for when I need a sweet snack.  Most stores don’t sell them yet, but you can order them in a 24-pack….hmm…

Marathon Monday – Week 6

Marathon Monday – Week 6

September 8 – 14

So I’m a day late and a dollar short posting this one.

Monday –

               Plan: Run 6 miles

               Actual: Ran 6 miles

Went out for 3 miles at lunch.  Was feeling pretty good and kind of wished I had worn my watch, but one of the main things about lunch runs are just to run relaxed, get in miles, and enjoy.  The evening run didn’t go as well.  It was supposed to be 3 miles of hills, and it was, just dozens of repeats on baby hills and I just wasn’t feeling it!

Tuesday –

               Plan: Run 6 miles and Body Pump

               Actual: Ran 6.5 miles and did my own workout

Wednesday –

               Plan: Run 7 miles

               Actual: Walked 2 miles

I had four very good days of running in a row and decided to give my legs a break today.  Still went out at lunch to loosen the legs (and get away from my desk for a bit).

Thursday –

               Plan: Run 3 miles

               Actual: Ran 3.5 miles at lunch.

After that it was on to plane Surprise Trip home.  I had hoped to get in one or two runs while I was there, but that didn’t happen.  I was too busy…

Total mileage: 18

Adapting

My gym plans last night got spoiled, so instead of completely skipping I created an at home HIIT workout.  Gotta adapt and am proud I still got my workout in!  Set my HIIT app to 1 minute of work followed by 45 second breaks.  As I do more, the break will be reduced hopefully down to 30 seconds.  All I used was a yoga mat and 10 lb medicine ball.

1.       Jog in place

2.       Burpees

3.       Single leg kick backs (donkey kicks)

4.       Pushups

5.       Russian twists

6.       Squats with overhead press – 10 lb medicine ball

7.       Slide and shoot

8.       Spiderman planks

9.       Lunges

10.   Mountain climbers

11.   Plank

12.   Bridges

13.   Jumping Jacks

14.   Overhead triceps extension – 10 lb medicine ball

15.   Standing T-kicks

Then finished up some miles in the ‘cool’ evening weather and had a chocolate protein shake!

Marathon Monday - Week 5

September 1 – 7

Welcome to September!  As summer winds down and fall starts to appear, hopefully the weather will take a hint.  All of August was about getting miles on the legs, getting a routine, and all together just getting back into the swing of things.  With September comes more of a focus on quality while still increasing the quantity.  Time to get at it.

Monday –

               Plan: Rest

               Actual: Rest

We were still out at the lake during the day and then wanted to get house stuff done that evening.

Tuesday –

               Plan: Run 6 miles & Body Pump

               Actual: Ran 6 miles and Body Pump

At lunch I did 3.5 miles in 33:21 and felt pretty good.  The legs were nice and fresh and I was able to handle the heat.  In the evening I got in 2.5 miles at the gym (21:15).  The first 1.5 miles were sprint repeats and the last mile was a progressive run.  Increasing the speed every 0.1 miles.  Ended feeling strong, which was good – since Body Pump was next.  Felt good to be back lifting after skipping all last week.

Wednesday –

               Plan: Run 4 miles (Run On Group Run)

               Actual: Ran 4 miles on my own

I waited for the sun to go down and went out on my own.  35:28 and feeling good!

Thursday –

               Plan: Run 6 miles & Insanity

               Actual: Ran 6 miles & Insanity

Lunch did the 3.5 miles  and went to the gym to do 2.5 miles of incline work, followed up with a bit of Insanity!

Friday –

               Plan: Run 3 miles

               Actual: Rest       

I wanted to rest up before my long run on Saturday

Saturday –

               Plan: Run 15 miles

               Actual: Ran 14 miles

Got up and did 7.5 miles.  Still walking a bit, but I wanted to make sure I would finish the whole run feeling good.  Ran 0.9 miles and walked 0.1 miles.  Stopped home to replenish my water, but stayed there for just a bit.  Then went out for 6.5 miles.    Did a run/walk combo again, and do have to say that I was still feeling pretty good at the end of this run.  Average pace was around 10:30.  Still a lot of improving needing to be done, but I have time.

Sunday –

               Plan: Rest

               Actual: Ran 3 miles

Waited until later in the evening, but made up Friday’s run.  I thought about tacking on that last mile I skipped from Saturday, but decided against it.  3 miles getting faster each mile.  8:51, 8:38, and 8:24.

Total miles for the week:  33 miles!!

Things I'm Lovin' Thursday

Things I am Loving Thursday!  All about things that I am loving this week.  Here are my favorites...

Ø  Fall is coming!  I had my first Pumpkin Spice of the season!  It also means: cooler weather, hot chocolate, fires on the patio (w/S’mores), crock pot soups, and Football Season.  Also means, better running weather and cheaper bills – can’t wait to turn the AC off.

Ø  NFL Starts tonight.  I had to switch out some of the blankets in the house for the occasion.  Time to Bear Down.

Ø  I am absolutely in LOVE and OBSESSED with these shoes!!  Aren’t they pretty?  Now all I have to do is try and talk myself out of being a cheapa$$ and actually buy them.  We’ll see if that happens, but for now – they are pretty to look at.

Ø  Short work weeks!  The days are busy, but they do fly by.

Ø  This Little Man putting Rocks in his Pockets because it’s windy and he doesn’t want to blow away.  Just like his Aunt Lucy!