new-to-us TV

Thanks, Bryan & Sarah!!! It's perfect!

sledding 2

sledding 1

banana-chocolate-peanut-butter smoothie

Turning a corner?

Today I did a really hard interval workout. What was interesting was that my LEGS were burning and aching before my lungs were. Usually, my wind gives out before my leg muscles do. I wonder if I finally am in good enough cardiovascular shape to really begin to truly go up against my lactate threshold and make my muscles truly exhausted? Either that or my legs were just really tired today.

Regardless, I was going to do 4 sets of the following but just couldn't fit it in my time slot allotted, so I did 3. That was just as well, since my legs couldn't handle another anyhow! Our track is 211m, and I did sets of 1) 5 laps (1055m) in 6:00, 2) 2 laps (422m) in 2:19, and 3) 1 lap in 1:08. My heart rate was probably in the 170s after each set, and I let it drop to 130-135 before starting again (which didn't take very long! I'm in good shape!). I came pretty close to my goal times for most laps; the 3rd set I only did 6:08 for the 5 laps and 2:24 for the 2 laps, but pulled it together for a 1:07 for the last lap.

I was very tired afterwards but felt glad I'd finished all of that. I felt good the rest of the day and don't feel sore (yet!).

new-to-us TV

Our friends Sarah and Bryan are getting a brand new HDTV, and thus needed to get rid of their old but still nice projection TV. It's got a 57" screen, and is in good condition. They offered to GIVE it to us if we wanted it, and Loren being the movie buff that he is, it was too good a deal to pass up. The only snag was moving it to our house. We had to rent a U-Haul truck because it sure wasn't going to fit in either of our cars. At a little over 4 feet wide, 5 feet high, and almost 2.5 feet deep, it was going to be tough to move. Not only that, but it is heavy. Very heavy. AND we had to move it out of their basement (yes, up a flight of stairs) and down into our basement. Yikes. We got an appliance dolly with the U-Haul, which turned out to be essential. After much pushing, pulling, lifting, angling, and taking at least 4 doors off their hinges, we were able to accomplish the move. Oh, and the U-Haul got stuck where our driveway joins the street because of the 10 inches of snow we got today; fortunately, it wasn't too hard to get it unstuck. It took a little over 4 hours total to rent the truck, move the TV, and take back the truck, but we're done now and it looks great. Now I'm going to BED!

Sunday & Monday workouts

Sunday morning I did an easy 8 miler, but it sure as heck didn't feel easy for some reason. I don't know what it was, but my legs just felt really heavy, and I got tired probably 4 miles into the workout. I did the whole thing anyway, and felt fine the rest of the day, so who knows? We had a really relaxing day the rest of the day - basically did absolutely nothing except watch football and play with the kids. I needed that.

Today it snowed a lot in the morning (probably 10 inches by the time the storm was over), and the field house was not open until 9 am, so I decided I'd go for my walk during the kids' naps, since Loren and I were both off work for Martin Luther King Jr Day. By 2 pm, the roads were clear enough that I could walk on them, so I did an easy 1 hr walk around the neighborhood. I felt great today - legs were fine. Don't know why yesterday was so tiring.

Weekly progress; Saturday workout

Lost 0.6 lb this week; total of 2.4 lb gone since the Christmas splurge. 1.2 lb to go to get to where I was before.

*****

Workouts

Friday: 15 min easy racewalking to warm up; 50 min vigorous weight training.

Saturday: 60 min easy racewalking. Did the same route as last Saturday - from my house to Liberty Park, around the park twice, and back home. Took 1:00 and change, about 2 min faster than last Saturday when it was so icy. I felt great and made it to my WW meeting just on time. It was 24F and calm; nice weather for a walk, actually.

Organization project

I bought some new Tupperware (they're having a 40-50% off sale on storage containers this month) to organize my pantry & shelves. It made a big improvement! This was my naptime project on Wednesday.

Before, then After:

Back to normal, I think

Yesterday I did 5 laps of the HPER basement (1.5 miles) to warm up for my weight training class. All seemed pretty good, and I didn't have much stomach trouble the rest of the day either.

Today I had planned a Norwegian fartlek workout (thanks, Sarah), and cut it back a little because I haven't been training as hard this week. I did 2,4,6,5,3,1 minutes fast with 2 min recovery in between. It was a good hard workout, and seemed the right length. My ave pace was a 10:14 mile, according to my iPod, which is usually pretty accurate on the track. I was glad I didn't do the full thing (2,4,6,8,7,5,3,1) since 1) the time involved (got up a little late) and 2) I'm still recovering from the bug I got, whatever it was. I'm pleased that I was able to get out and do a hard workout, regardless.

I signed up for the Salt Lake City Half Marathon today, officially. Should have done it before Christmas and saved $10, but I guess I wasn't 100% sure I was going to do it. That will be my next race (April 19th), except for possibly a 5K before then.

a new Calvin-ism

Last Friday we attended the Utah-Georgia gymnastics meet, which seemed to be a big hit w/the kids. Then the other day Calvin was talking about going to the Little Gym for Katie's birthday on Saturday. He told Katie's mom that he likes gymnastics "because it's my favorite restaurant". Hee hee hee :)

Not giving up

Today I woke for the 3rd day in a row with that nasty rock in my stomach. Actually, I woke up like 3 times with it. Once at 2:25 because Calvin was crying (a very rare occasion); he had somehow fallen out of his bed despite the fact that we have a bed rail, and had wedged his little self between the head of the bed and the wall. I helped the poor little guy back in bed and comforted him until he settled. Then I took some antacid (is this heartburn? too low for that but, hey, the antacid won't hurt and might help) and went back to bed. At 4 am my 2 cups of tea had gone through me so I got up again, took more antacid, and went back to bed. At 6 am, I finally hauled my behind out of bed and went for my walk. The stomach pain was definitely still there, though better than yesterday. At least I made it through my walk, though I had pain pretty much the whole time. If I wasn't walking, it was going to hurt, so I figured I might as well get the exercise. I have no other symptoms, so I have no idea what this is. The only clue is Michelle being sick on Friday. I surmise that it's some kind of virus and that it will pass.

So, today's walk was just an easy 40 minutes. I'll get back to the hard workouts when I'm feeling decent again, whenever that is.

Monday weights

Did weight training this morning. I still felt a bit sick when I woke up, and I tried a little racewalking, but it did NOT work with my stomach at all. After 3 minutes I gave up. I then did the weight training, and that went fine. My stomach still hurt a bit, but not too bad. I was able to complete my normal workout.

My stomach is mostly better now, late in the day, but still not quite normal. All the same, I'll take it.

I would like to do a hard workout tomorrow - I had planned some speed work. However, if I don't feel 100% I'm going to do an easy day of walking instead.

Sick

I was going to get up and do a long slow distance workout today, about 8 miles. But I felt crummy. I went to the symphony last night with my friend Dorothy, and we had a great time, but near the end my stomach felt horrible - it hurt like there was a rock just sitting there in it. I thought it would feel better this morning, but no, it still hurt a lot. So I stayed in bed as long as possible. I skipped church and stayed in my pajamas all day. Didn't eat too much, either. No nausea, but I just felt lousy. Had to take care of the kids, though Loren helped out a fair amount.

So basically, I watched football, took a long nap, and tried not to do too much. Did make dinner for everyone, but that was pretty much it.

I hope I feel better tomorrow. I have to work all day, and I'd like to work out again.

Friday & Saturday workouts

Yesterday I woke up a little late, so I just did 1K racewalking to warm up for my weight training class, and then attended class.

Today I walked outside because the gym doesn't open until 7 am on Saturdays this semester (darn it!), and I had to be done by 7:15. I walked for 1:02 and change, and did about 9K. I had to take it VERY very easy because it was super icy outside. It snowed lightly all day yesterday and we didn't get much accumulation at all. However, the roads were wet and then froze overnight. I walked to Liberty Park hoping the sidewalks would be clear, and they were clear but were covered with a thin layer of ice, like everything else outside. Still, I was able to walk fast enough (barely) to keep my heart rate in the low 130s. Good enough.

Thursday tempo time

It's was a Thursday tempo workout. Not a long one, since I'm just ramping up the training again, but I got it in. 8 laps (211m) warm up (11:30ish), 16 laps tempo (20:09) at 85% MHR, then 8 laps cool down (didn't check the time; probably about 12:30?). I usually hate these, but it wasn't too bad this morning. I felt really fast. 15 laps was 18:50 or so, which is a 9:25 mile for 2 miles. Pretty good, considering it wasn't all-out.

Bad news. Might have to curtail my summer traveling/racewalking due to financial issues. We are responsible with our money and very careful, but we need to save and plan ahead for some possible work issues that I can't go into in detail in this public forum. Sigh. Suffice it to say that I will be very disappointed if I can't go to the CRIM, but that might be what happens.

Weights today

Today I did an easy 20 min of racewalking for a warm-up, then went to my weight training class. The new instructor seems friendly enough, and reasonably knowledgeable. However, he didn't think to have us stretch at the end of class! I did anyway, but it was kinda weird that he didn't remember that. The other odd thing is that the class was all men except for me. My friend Lisa didn't make it this morning, and so it was me plus about 6 guys. That was different, since usually the class is more women than men, believe it or not. I had a great workout, so all of that stuff really didn't matter too much.

Weighty matters

This column is NOT helpful, in my opinion. In summary, Robin Blumner opines that it's basically a waste of time to try to lose more than 10-20 lbs, because weight is genetically determined. This makes me incredibly angry, because she is going to discourage a ton of people from even bothering to try to do something about their weight. That is a travesty, in our country of overweight and obese people.

I do admit there is truth in the article. It is true that there are genetic influences on one's weight, and they can be strong and hard to resist. Fat does run in my family, and I know that it is easy for me to overeat because I don't recognize the "full" feeling as soon as my thin friends (this is quite possibly genetic). And a VERY small minority of the population does have conditions that make weight loss much harder than it is for most people.

I certainly agree that dieting is an American obsession, and a pretty useless one. But the article fails to mention the obvious solution: lifestyle change. Yes, it's an uphill battle. Yes, it's hard. But it CAN be done.

Blumner puts a lot of weight (pun intended) on the metabolism argument. That is, if you are fat and diet, your metabolism will slow down. It is true that if you cut back calories too far, your metabolic rate slows. But even though she discounts it, the bottom line really still is calories in minus calories out. If you cut back your calories too much, you will still lose weight. I don't recommend it, because you won't lose a lot faster than if you cut back sensibly. You will feel deprived, and that might lead to bingeing. However, your fastest rate of weight loss is achieved by a sensible lifestyle change that cuts back calories enough to lose maybe 1 lb per week (certainly not more than 2 lb per week). Trimming calories this much will not cause a metabolic dive! Finally, if you want to lose weight and keep your metabolism going strong, exercise (specifically strength training) will help a lot. Metabolic rate is highly dependent on your % lean body mass, because muscle tissue burns more calories than fat.

My conclusion? You CAN lose weight, even if you have a lot to lose, and even if you are fighting genetic predisposition to fat. Change your eating habits SENSIBLY, do not deprive yourself, and find an activity you like. Burn more calories than you take in, and you will be healthier and happier. I know.

Workouts

Monday: 5K on the track in 32:38, then weight training & abs & stretching.
Tuesday: 8 lap warm-up (211m track), then flexibility drills, then 12 x 1 lap fast (1:05; equivalent of 200m in 1:01.6) and 1 lap recovery. 10 min cool down & stretch. First speed workout I've done in a while, and it was hard, but felt good. I did most of the laps in 1:05, though lap 8 (1:09) and 9 (1:07) were slower. I was getting tired! I managed to pull it together to do laps 10-12 in 1:05 each.

Photos from walks

Here are a few photos from walks I took in the past few weeks.
First, SugarHouse park after a big snow in mid-December; then, some great views in Boulder City, Nevada, on December 23rd.

New jacket and easy 6 miles

Here are some photos of my new jacket:

I was going to do an easy 6 miles today, but I upped it to 6.5 miles (10.45k) and finished in 1:14 and change. The roads were clear, but there were icy spots at each intersection that I had to pick my way across. I took the dogs, and it was a good workout. I enjoyed listening to an audiobook while I walk, something I frequently do on easy walks. Stayed plenty warm in my new jacket and my Gore-tex gloves (actually, my hands got too hot!).

This is my first week of training for the half marathon in April. I'm going to do some speedwork on Tuesday - first hard training since November. I've had a good rest, so hopefully I'll be up for it.

Wet workout

Last night the Wasatch Walkers had a meeting, and we got our new jackets! Yay! I should post a pic, but that might involve getting my lazy behind off of the couch. Maybe I'll do that later. I'm watching the Seahawks and Redskins game with Loren right now, and don't want to move.

Anyway, the new jackets are great. I put it to the test this morning, as it was pouring rain when I started walking. About 10 min into the workout, it changed into snow, and accumulated at least an inch during my short 40 minute walk. My feet got pretty wet, but not too cold. My upper body stayed nice & dry, thanks to the superb microfiber jacket. It repelled the rain and the snow, and when I got inside and hung it up, the water just dripped off, and 10 minutes later I was able to put it on to go to my Weight Watchers meeting! It was dry! My hat and gloves were not. I think I will need to get a decent pair of gloves for wet weather. Any recommendations? I have some ski gloves for when it's really cold, gore-tex, and those are great, but I could use a lighter pair for when it's raining.

The Weight Watchers meeting was good. I needed to be there and see my friends and get some encouragement. I gained a whopping 3.6 lb (that's by my official weigh-in) in 2 weeks. Yikes. I knew it was bad, but again, it's just scary that I could gain that much when I was actually exercising a moderate amount of self-control, along with exercising a lot. I have set new goals, though, and I'm ready to roll. I have a 10 week goal to stay within my points (20 for weight loss now), follow my 1/2 marathon training plan (which starts tomorrow), and a few other things. If I achieve my goal, I get some $ towards Dave's racewalking clinic in July, which I really want to attend. If I don't get the extra $, I won't be able to go, so I'm definitely going to work hard on these goals. It's a good challenge to have something to strive for. It will help to achieve these goals, because that will mean that I'm more ready for big races this summer.

I was a bit down before the meeting, but being there and getting a pep talk from Sarah P (I know a lot of Sarahs!) was very helpful. She talked some sense into me and helped me remember that just because I had a bit of a slide does NOT mean that I have regressed totally. I am NOT the same person I was almost 3 years ago when I joined Weight Watchers!

A new twist on racewalking

Very funny video
He probably got in such good shape from racewalking (last 2 sec of video) :)
Warning: definitely PG-13.

Amateur plumber

Yup, I qualify. I just installed this here faucet to replace our old one. No leaks! I rock!!!

Racewalking goals and races for the year

Inspired by Sarah

Here they are ---

Goals:
1. Lose 5 lb by April 19 (the SLC 1/2 marathon), and another 5 lb by August (the CRIM) so I can be in top racing form. I have got to get rid of the 2.5 lb from Christmas, so that only puts me at 7.5 lb below pre-Christmas weight, which I think is a reasonable goal. I'll be thin, but I think it might be a good racing weight.
2. Take Dave McGovern's clinic here in SLC July 10-12 to improve my technique.
3. Continue to make and stick to training schedules for each race. Perhaps run them by Jennifer to get her suggestions.
4. Keep my training log on the Nike website current.
5. HAVE FUN!!!

Races (tentatively):
1. Salt Lake City 1/2 marathon, April 19th.
2. Race for the Cure 5K, May 10th.
3. Art Attack 5K, June 21st (unless I end up doing the Wasatch Back Ragnar Relay, which is June 20-21).
4. Deseret News 10K, July 24th.
5. CRIM festival of races 5K racewalk and 10 miler, August 23rd.
6. Boise Women's Fitness Celebration, September 20th.
7. Cold Turkey 6K, November 27th.

I may or may not do a race before April 19th. I am enjoying taking it a bit easy right now, and not really training hard. I think I needed a rest after last season - it was my first season racing, and it wore me out a bit. I am going to write up a training schedule for that race, but probably not for a week or two. I need a little more R&R, and I need to recover from my Christmas vacation first!

Wednesday workout

This morning I got up too late to go to the gym (in January the metered parking spaces that are free until 8 am are FULL by 6:15 am, so I'd have to get there right at 6:00) because I'm still on Pacific time, so I took an easy walk instead for 40 min or so. Not sure how far I went exactly. Just took it easy and enjoyed being out. It was cold (12F, -11C) but I actually got a bit overheated in 2 shirts plus my fleece.

Hate to say it, but I look forward to late February, when the New Year's Resolution crowd thins out at the gym. I know it would be better for their health to keep coming, but it's just too darn crowded.

Holiday gain

Not my official WW weigh-in (that will be on Saturday), but just weighing on my home scale.

Could be worse. I'm up about 2.5 lb. At least I know how to get it back off. Besides, I wanted to take off a few for racing this summer... so while I'm at it, I'll lose a few more, I hope.

Amazingly, I did try to be somewhat careful in what I ate. I didn't succeed all of the time, but I know I ate a lot less than if I had thrown all caution to the wind. That's pretty scary. I wonder how much I could gain in 2 weeks if I wasn't trying to be careful???

I have to say that it still makes me nervous to put on weight. I get worried that I'm going back to my old ways and that I won't be able to take it off. However, a little nervousness will probably work in my favor.

I'm VERY VERY happy to be home where I can control what food is around much better. Whew. I love my parents, but their cooking consists of LARGE slabs of meat (very very large) that is not necessarily reasonable in terms of fat content. It also doesn't fill you up as much as mixing it in w/some carbs and/or veggies, and I'm a volume gal these days. Plus the typical holiday snacks were in abundance, and in contrast to previous years on WW, I didn't find the self control to resist. That is what makes me worry.

But now that I'm home, I think it will go better.

in Boulder City again

Workout: easy ~10K (my iPod said 10.2K; I'd guess it might have been a bit less) in 1:06 and change. Usually an easy 10K takes me 1:08 or 1:09, so that's why I think it wasn't quite 10K.

Scenery: gorgeous views of the mountains and Lake Mead were in abundance as I walked around Boulder City. Got a great view of the lake from Denver St, which had a ton of beautiful homes on it. I walked all around the historic district, which is full of homes built in the 1930s. Boulder City was founded to house the workers that built Hoover Dam. The homes in the historic district were originally tract housing, but have been modified since and are very charming as well as very expensive nowadays. It was quite interesting to see how they had been modified.

Today's plan: After enjoying a couple of mimosas and a nice big breakfast, we are kicking back watching football and the Rose Parade. Sometime around noon we'll undertake the ~6 hr drive back to Salt Lake. It will be nice to be home!

shoe answers

Sarah and Ollie had some shoe questions about the Asics Cypress. I have some answers :).

Toe box stiffness - seems about average to me. It's not super flexible, but it's not stiff like big fat running shoes, either.

Width - I have medium-wide feet, and these are very adequate, perhaps even a little wider than I need. I think they might be OK for a person with wide feet. Ollie, if you have a Kohl's nearby, you could try them on. I don't have flat feet (my feet are just about perfectly "normal" - no pronation or supination, and I don't have high arches or flat feet).

Size - I went up a half size and that was perfect.

Sarah, as for the Health shoes, they are fantastic. They are flat and very fast. They are super flexible. However, they are not meant for longer races, and I don't think I'd train in them every day. I do use them for track workouts and like them a lot.

CRIM - looking forward to it, I hope! I agree that we would have a great race, Sarah :)! You are training really hard and have a great coach, so you definitely have the edge. I wonder if Allan could be talked into doing it too?

New shoes

I read about the Asics Cypress shoes in an e-mail from Steve Pecinovsky to the racewalking Yahoo! group. They are on sale at Kohl's for $39.99, and so I picked up a pair, because I needed a new pair of shoes. They are really great! Yes, they're men's shoes, but I do not care in the least. They fit me just fine, are very comfortable to walk in, and they were great on my 4.5 mile walk this morning. They are actually trail running shoes, but the heel is super low and just perfect for walking in. I'm loving them... and loving the price even more.

Workouts: The last 3 days I've racewalked about 4.4 or so miles (7.1 km), easy. I'm just trying to burn some calories to keep the Christmas goodies off of my hips. Been eating a little too much; may have put on a pound or two, but I will get it off soon, no problem. Tomorrow I am thinking to do about 6.5 miles around the golf course here. We're leaving in the late morning to drive to Vegas and then back to Salt Lake on the 1st. I need to get some good exercise in before I have to sit in the car all day.

Goals for next year: I'm thinking about these. One goal, if possible, will be to attend the CRIM festival of races in Flint, MI, and enter my first judged 5K. I think I'm ready to be judged - my form is finally pretty good, at least that's what my racewalking friend Nancy has told me. Dunno how fast I'm going to be, but I plan to take off another 5-10 lbs by August and train really hard. I'd like to do the 10 miler as well as the 5K.

Other stuff: Amazing item that families who travel must have - a RoofBag. We got one because my parents gave us a bunch of stuff to take home with us, including a homemade wine rack (my dad made it, and it's beautiful!) and a waterbath canner. Needless to say, that stuff is rather large. Also, the RoofBag will facilitate camping trips next spring & summer, which we are really looking forward to! It would be impossible to go car camping w/the kids w/o having more room in the car to put the tent, sleeping bags, etc. Anyway, the RoofBag had free shipping and got here in one day via UPS ground, because my parents live only about 15 minutes away from the company headquarters in San Ysidro. Go figure.

Perfect do-nothing day

Workout: Racewalking (yeah!!!) for 47 minutes, easy. Went about 4.4 miles for 10:41/mile (7.1 km; 6:37/km); weather was low 40s (5C?) and sunny at about 8 am. Wore tights and long sleeve shirt and gloves; ditched the gloves 10 min into the workout and was pretty warm in the tights. Not used to working out once the sun is up! It's great to have help w/the kids so I can do that if I want.

Rest of the day: A lazy morning at home, taking pics of FIL with the kids since he had to leave today to go back home to Bakersfield. Then lunch, followed by a nice trip with Loren to Trader Joe's (ahhhh, if only they had them in Utah...) and Borders, while my parents watched the kids (who were napping). Then a very relaxing 3-ish mile walk w/my mom and the dog, in about 45 minutes, followed by a nice dinner and a couple hours playing w/the kids. Now I'm relaxing in front of my computer :). A great day!!!

Christmas happenings around here

We're now in San Diego visiting my family. Alex (my brother) and his wife Erica were here until this morning, when they left to go home (with a stop in Carmel to see her parents along the way). Loren's dad showed up (much to our surprise and delight!), and we're enjoying a great visit.

Sunday morning: easy 6 mile run, followed by a 5.5 hr drive here.
Monday: not-so-easy 10K trail run with my brother. Awesome views, steep hills, fun canyons, and I felt really strong. It was great, but I did have to push to keep up with him. It took us about 57 minutes. Then we had a good breakfast, and took the entire family to the Wild Animal Park. It was a blast!
Tuesday: not-so-easy 46 minute run around the lake at Eastlake w/my brother. A fun run w/good conversation. Then the traditional gooey Christmas bread (I had a little but not too much!!!) and opening of stockings and presents. Lots of fun w/the kids. Michelle was SO cute with the little purse that Alex and Erica got for her. Calvin was adorable handing out presents to everyone. The afternoon brought a long game of Settlers of Catan (Cities & Knights) with Alex and Erica. Turkey dinner with cherry pie for dessert. Yum!
Today: not-so-easy 40 minute run around the Bonita golf course (28:30) plus a short out and back on same course. It's about 3.3 miles, so we were doing about 8:40 miles! I felt pretty good ... my brother's easy pace is a bit quicker than mine, but I was good to go out a little hard. Then ate breakfast and took the kids to the zoo. Lunch, a nap, a walk with my mom, and dinner. A great day!

I'm looking forward to some racewalking, now that my brother has left. My right knee is a little sore from running. I really think racewalking is MUCH better for my body than running! In the next week or so I'm going to have to start thinking about races for next year and a training plan.

Should mention some Christmas presents. Loved the scrabble calendar and journal from Alex & Erica. My mom got me some awesome running tights - REI brand, very nice black spandex. Look warm; haven't tried them yet - maybe tomorrow morning, since it was chilly this morning and looks to be chilly tomorrow too, well, for San Diego anyway. The low here (39) would have been a nice high in Salt Lake this time of year :). Back to presents - mom also got me a racewalking DVD (very cool!), which hasn't arrived yet, oddly (will have to check on this). Loren got me a great pair of new pajamas - red with black trim, very soft and silky (100% polyester, not silk, which is good - easier to care for). They are from Victoria's Secret, but are just beautiful and practical. I love them :)!

Need to hit the sack - tired. But will post a few pics.

Vacation at last

I've been away for a little while, I know...it's been overwhelmingly busy getting ready for Christmas and for a little vacation time. It's SO much work to get ready for vacation when you have a house, 2 dogs, a rabbit, a husband, and 2 kids. I won't bore you with all of the details.

Workout-wise, I took a little running break last weekend (I was sore!) and did some easy racewalking Sunday-Tuesday. Wednesday, I did weight training and an easy 30:30 run (with 5K in just under 28 min - not bad!). Thursday I did some easy racewalking, and Friday, I repeated the weight training and running. We are visiting friends in Boulder City, Nevada, today, so this morning I went running here. It was surprisingly cold (about 26F - I expected it to be a bit warmer here) and quite windy, but I felt good anyway. I ran for 47 min at an easy pace, and my iPod said it was 9K. I don't believe it... I think it was more likely closer to 8.5K, but regardless, it was a good run. I'm feeling pretty sore from my leg press yesterday, but that didn't seem to affect my run. I think the running muscles are pretty acclimated now. I plan on another run tomorrow morning.

Tomorrow after breakfast we're leaving here to drive to San Diego, where it really IS nice and warm :). We're going to visit my parents for a week, and my brother and his wife and Loren's dad are going to come for a few days as well. I hope to go running with my brother a few times, and we're planning to take the kids to the zoo as many times as possible (we have a membership, so why not!).

Baking day

I made cookies, pies, and yummy gifts for co-workers and the day care staff today. I made two kinds of cookies: key lime white chocolate chip and hazelnut amaretti. I also made white chocolate macadamia nut espresso bark and orange double chocolate truffles. Finally, I made a couple of pecan pies for a potluck party tomorrow. Mmmmmm... it was fun to do all that baking, and Loren actually enjoyed watching the kids so I could do it! :)

Weight Watchers leader

My Weight Watchers leader is quitting her job :( and won't be our leader any more. She has a 6 month old baby, and wants to have more time with him. She has only been teaching the one class, but she just wants to not work at all, which I understand. I'm pretty bummed out, though. She is really inspiring and has a lot of insight, and she's hilarious as well. Seriously, she could be a stand-up comic. I am really going to miss her a lot. The people in our meeting are awesome, though, so I will keep going, and the new leader is pretty good. It's sad to say goodbye to Janece, though.

slow cold run

I did another run today. I did the SugarHouse Park loop, 6K, plus an extra add-on. Not sure of the total distance, but about 4 miles probably. I finished it in just under 40 minutes, so a pretty slow run. My left hamstring was bothering me a fair amount, and my legs are amazingly sore from running the past couple of days! I'm in great shape, but just not used to using the running muscles. Anyway, they feel lots better tonight, so hopefully I'm over the hump. I think I might racewalk tomorrow, though, for a little break from the running.

It was cold out this morning at 13 degrees (-10C). I stayed pretty warm in my long sleeves & fleece, with my ski gloves on. My hands were actually hot at the end! My legs were a tad chilly in tights and my nylon shell, and my face was a bit cold, but it was fine.

Friday morning workout

Running again. I did 1 mile easy (about 9:15), then 1 mile hard (7:53), then 1 mile easy recovery (about 9:40). Then I did 10 min on the elliptical. By the way, today and yesterday I went to the gym for my running/elliptical/weights. It has a nice 211m indoor track, and it's nice & warm inside. It was only about 23 degrees this morning outside (-5C), so indoors just sounded nicer. However, tomorrow and Sunday I'll have to be outside, since the gym doesn't open until 9 am on the weekends when school is not in session (it's at the university, and not heavily used on the weekends apparently...to my chagrin).

Sarah commented on my last post that I used to hate running. This is 100% true. I despised it with every fiber of my being. While I am not really a runner now (I only run occasionally, for cross-training or to run with somebody), I am surprised to find that I do not hate it any more. I actually (gasp!) enjoyed my run this morning. It is less jarring than it used to be, probably because I'm not carrying around many extra pounds. However, it is still not as fun as racewalking, and I will admit that the elliptical seemed so nice and smooth after running.

Today's workout

I decided to do a little running today, because I want to be able to go for some runs with my brother at Christmas. So I did 1 mile easy, in about 9:15, and then 1 mile hard, in about 7:45. It felt pretty good, but I didn't want to run too much too soon, so I did 20 min on the elliptical, did a few weights (biceps - 21s; triceps - skull crushers) and then some abs and some stretching. I'll probably keep up some running for the next couple weeks so that I'll be ready!

Calvin and the pinata

Peppermint Mocha

Ever since my brother Alex had a peppermint mocha at Christmas last year, Calvin associates that drink with him. The other day, Calvin mentioned it again, and I thought it sounded really good. However, the grande peppermint mocha at Starbucks packs 400 calories (that's w/2% milk and whipped cream) which is a bit more than I want to spend on some warm comfort drink. So, I decided to make my own. It was amazing, and is only 60 calories!!! Here's the recipe:

1 pkg Swiss Miss sugar-free hot cocoa mix
1 tsp instant espresso powder
1 drop peppermint extract
6 oz boiling water

Enjoying the easy days

I've been taking a rest break from the hard racewalking during December. I love the sport, but I needed a little bit of a breather, and this is the perfect time to do it. No races ahead, and cold weather abounds. I've been enjoying just taking it easy on my walks - I just shoot for a heart rate of about 70-75% max, and that way I'm burning the calories without too much pain. In fact, it's downright pleasant to get out there. This morning it was only 19 degrees (which was warmer than the 12 they forecasted), but it was wonderful to be outside and work out and listen to some podcasts and some music. I did about 3.5 miles in 39 minutes or so - typical easy pace of about 11 minutes per mile.

On Monday I lifted weights at the gym and did the elliptical for 30 minutes, and yesterday I took the day off - I was going to work out with the Wasatch Walkers, but I had the weeks mixed up and realized that it was at the Olympic Oval, not at the U of U, so I decided not to go. I did have to forego some of the little molten chocolate cakes I made, since I didn't have the points after not working out, but that was OK.

Geeky and proud of it.

Guess I always knew I was a true geek :). I was even in marching band in high school.

Wired Magazine lists racewalking as the #1 geek sport. Hmmm.

Racewalking break

I've been taking a break from racewalking this week. My right knee was a bit sore, and I wasn't sure why, and my left hamstring needed a rest too. So, I've been doing the stationary bike, the elliptical, and my usual weight training routine. It's been a nice rest, but I'm ready to get back to walking. I did about 10 minutes on the treadmill this morning, and the knee feels pretty good, so I think I may do some walking tomorrow morning.

With Santa

He told Santa that he wanted balls and Thomas trains.

With Santa #2

Snowy Sunday

Today it was still pretty snowy, but the streets looked to be pretty decent, so out I went. I was chagrined to discover that they were fairly icy/snowy/slippery in a lot of spots, so I had to go very slowly at times. I still got a great workout, and did 5 miles in 57 minutes (11:24 per mile; 7:08/km - like I said, it was very slow for me). It was pretty cold at 22 degrees (-6C), but I was all right in my 2 shirts, long underwear (tops & bottoms) and tights (yes, Ollie, they were Spandex ;), 'tis the season), though I am thinking that a pair of sweats over the tights might be warmer, as my thighs and rear end got a little chilly at the end. I think a loose pr of sweats over the top would help, as it would add an insulating layer of air.

My dogs loved the crisp air and the snow, though they somehow got pretty muddy (I did not... go figure).

More snow pictures

These are for Allan (and for anyone else who wants to see them!). By the way, the weather forecasters only promised us 2 inches (5 cm) of snow, and we got about 8 inches (20 cm). They are SO wrong about amounts here - you can never trust them!

Our Saturday

So, after a relatively crummy week (yeah, I know, I didn't post all week... trust me, it wasn't worth posting about), we had a fabulous Saturday. Took the kids sledding, and then the day care had a Kids' Day from 10:30am to 3:30pm. We enjoyed a wonderful lunch at Finn's on 11th East, and I had some time to work on the family videos, which I was way behind on (now I'm only slightly behind!). It was great to just have a bit of time to ourselves. Loren helped me make some delicious turkey soup, and after my 4 pm piano student we enjoyed eating it. Now I'm doing a bit more video editing, though I'm getting tired quickly and will hit the sack soon I hope.

Eating snowflakes

My little girl loves her snowflakes! :)

Deserted

The gym was VERY empty at 6:15 am. It was snowing pretty hard and I guess most people just slept in, since it is Saturday. I was there, though, and one other guy was walking on the track (the indoor track is on the upper level - you can see it in the picture, above the exercise equipment, with the brown railing). By the time I left, there were a couple runners there too. I did a not-so-easy 4 miles in 42 minutes or so.

Reunion weekend - more details

Photos and more stuff about the reunion weekend and our Thanksgiving Day festivities.
Thanksgiving
Reunion weekend
Reunion party
More Reunion weekend photos (mostly of my old neighborhood/school/house etc.)

I enjoyed eating 3 things I can't get here in Utah:
1) a great cheesesteak


















2) Tastykakes (actually didn't eat them, just bought them to take home)


3) Friendly's Reese's Peanut Butter Cup sundae

AND because I walked a LOT I was able to stay within my points and only use half of my points allowance for the week. Yeah!!! I'm going to have a great week in spite of the big weekend.

It was the neatest thing walking around my old neighborhood - brought back some amazing memories. I walked around my elementary school, my junior high, my house, and more. Stuff I hadn't thought of in years came flooding back. I think I've tried to deny how formative those PA years were, and distance myself from the East, but I realized that it's a big part of who I am, and I think I'm coming to terms with that in a good way .

I intend to blog a bit more about this later if I have time.... but now I really really need to hit the sack!

Reunion weekend

Had an amazing time in Pennsylvania for my 20th high school reunion. I am totally exhausted now that I'm home, and bed is calling... so I'm just posting to tell you all that I will write more later.

It was a good weekend, food and exercise-wise. I stayed within my points, ate about 15 of my flex points (not bad!) and walked 1 hr 20 min on Saturday and 1 hr today (just easy walks). It was awesome walking where I used to live, and seeing how things have changed/stayed the same. Will post more tomorrow, when I am able to think a bit more clearly.

A toast to the chef

OK, so I was the chef :). Except for the turkey - Loren brined it last night and smoked it all day today. It was FABULOUS! The rest of the food was equally wonderful, and the pecan pie still awaits... so I'd better stop blogging and hang out w/the family!!!

On the menu: turkey, gravy, mashed Yukon Gold potatoes, sweet potatoes caramelized with brown sugar and butter (I went real easy on these!), cranberry relish, green bean bake, and stuffing. All the traditional yummies. I ate 19 points (including the wine), so not too bad. The pie will be 12 more... but I have saved all week for today and tomorrow, so no problem!

Cold Turkey Race

I did the Cold Turkey 6K today. Goal: 36 minutes. Reality: 38:21. Sigh...

The good news - I finished first in the Women's walking division :)! The Wasatch Walkers took places 1-3. I was first, Nancy was 2nd, and Diane took 3rd.

Factors leading to a disappointing time for me:
1. Very hilly course (I knew this going in, but figured I could do it that fast anyway... wrong!).
2. Training - didn't put in enough lactate threshold workouts, knew I didn't, and didn't care (I hate them!). In the future, I will not neglect these for important races. I decided I didn't care as much about my time for this race, after the hard effort I put in for the half marathon on Oct 21st.
3. Form - I have FINALLY got my right knee really straight! Yeah! I think I've really got it! The bad part is that this has temporarily slowed me down a little. I do believe w/a little practice I'll get faster again. I just am not so good at getting quite as good a toe push-off with my right leg a little bent as I am with it straight - YET. I will master this and eventually I'll be faster for it. Plus, I won't get DQ'd!!!
4. Upper respiratory problem - incipient cold? I was breathing really hard for what was a slower effort. At the end of the race I was coughing and hacking with a little blood taste. Not sure what the deal is, but my husband suggested that either I had a little exercise-induced asthma today, or possibly I am coming down with something. I have had a bit of a runny nose, and my pinkeye is better but eyes are still a little goopy in the morning. Maybe I'm not over the last cold?

OK, excuses are over. On the good side, I am SO thrilled that I actually wanted to go for a 6K racewalk on T-giving morning instead of slugging on the couch in front of a football game, like I used to do in the old days. In fact, in the old days, I'd have a plate (or two) of cheese and crackers WHILE I slugged on the couch. I am a totally different person, and I rejoice in the transformation and will not be disappointed by a very successful outing! It was a really fun day :) and next time I'll be faster... you just wait and see.

I'm going to take a little training respite for the next month or two, and just focus on staying fit and not gaining weight through the holidays. I will still racewalk, but I'm just going to do easy walking for enjoyment only - no racing, no stressing, no evil workouts. Lots of cross-training and lots of just enjoying life!!!

Below, me with Calvin after the race!

The Wasatch Walkers at the race!

Nancy, Dorthy, Diane, Madeline, and Tammy
Not pictured: Kat and Carol

This boy can SWING!

He has a slightly unorthodox technique - always goes on his stomach, and runs with his legs to propel himself upwards. Hey, whatever works!

Cross-training/easy day/kid stuff

Today I went to weight training and did the usual Monday routine there. Bench press, lunges, dead lifts, upright rows, calf raises, overhead press, abs.

Then I went to the Wasatch Walkers workout. It's always fun walking w/the ladies and talking, but we don't go very fast. That was OK, since I have a race Thursday. I did about 3 miles with them, and then took the kids to the playground since we were already at the park. Michelle threw up all over herself in the stroller, and I only had 3 wipes with me (!what was I thinking!), but managed to clean her up enough I guess. She still smelled bad, but we were outside, and the weather was gorgeous. It's super warm today (high of 72 according to my thermometer - that is 22C for my Canadian friends) and got to be breaking records. Tomorrow it's supposed to SNOW and not get above the 30s (3-4C) all day, though, so it was good we could enjoy it today.

Later we went to Payless to get shoes for the kids. Calvin needed new sneakers badly, as his old ones were way too small. I also got snow boots for both kids. Ouch. My pocketbook is hurting... I bought a pair of shoes for myself, too (only $23, and they are nice & furry for winter, and perfect for wearing to the lab - super comfy). The total was $100. Kids' shoes are SO expensive. Next time I'm going to Kid-to-Kid first to see what they have. I hate spending that much on teeny little shoes!

easy day; recital; grocery woes

Today I did an easy walk for 1 hour. I'm not sure how far I went, because I really didn't measure it (edited to add: just measured it on MapIt and it was 5.5 miles, for 10:54 per mile; about 8.8 km, for 6:48 per km). I just took it easy, and enjoyed myself. I have a race Thursday, so I didn't go as long as I usually would for a long easy day.

This afternoon I attended a trombone recital by my friend Matt. It was outstanding, and I particularly loved the Schumann and the last piece "T-bone Concerto", that had movements entitled "Rare", "Medium", and "Well Done". I have to say that I really miss being in a serious musical environment. I never even get to practice any more. Sigh.

After dinner I needed to do some grocery shopping so that I can enjoy a walk with my racewalking friends at the park tomorrow (usually I grocery shop Monday mornings, but the walk is nicer!). The kids go along in the stroller, and I'm fast enough that I can keep up, even with the stroller. Anyway, the grocery shopping was heinous. The store (Harmon's, which I usually adore) was actually OUT of frozen green beans. Completely OUT. I wanted French cut, but would have settled for anything, any brand. But they had nothing. I asked the assistant mgr for help, and he looked in vain in the back. Very frustrating. They were also out of the small cans of 98% fat free cream of mushroom soup, and they only had very $$$$ organic pecans. Come on, guys... I know that Thanksgiving is on Thursday, and you had a busy weekend at the store, but don't you plan for these kinds of things? You know people are going to buy lots of green beans, cream of mushroom soup, and pecans, don't you? Well, now another grocery store is going to get more business from me later in the week. Arrrgh. Not only do I have to make another trip, but I'll have to take the kids with me, more likely than not. How frustrating!

Despite taking an hour nap before the recital, I am totally exhausted now. It's late, considering that I have to get up at 5:45 to get to my weight training class. Ugh. Good-night!

Date night

Tonight we went to the Gateway and tried Z'Tejas, a Tex-Mex place. We thought it was good, but not remarkable. We enjoyed our dinner, though, and then walked around and shopped. We got some fun kitchen stuff at Sur La Table, browsed The Body Shop and Bath and Body Works, checked out Christopher & Banks (tried on 2 pr pants but no dice), bought a cool slick-bottomed sled at Dick's Sporting Goods, and got some printer ink and some stationary for our Christmas letter at Office Depot. It was great to walk around and shop w/o the kids, and just hang out together. Babysitters are a wonderful thing!

Saturday workout

This morning I was going to do about 8K easy, but then I decided I needed some speed work, so I did 2K warm up, 4K fartleks (1' on 1' off) and 2K cool down. Total time about 56 minutes. Was a bit slow, I thought, for where my heart rate was. I think I'm still getting over the cold/pinkeye, though I feel fine when I'm not racewalking.

Tomorrow I am going to do a long-ish easy walk. Not too long, since I have a race Thursday. I might do 6 miles? 7 miles? We'll see what time I get up :) and then I'll decide.

Still got it

Pinkeye, that is.... fun fun. Now it's in BOTH eyes. My right eye is getting better, but now the left eye is getting worse.

In other news, I did 2K racewalking, easy, as a warm up for weight training this morning. I had a great weight training session. I did squats, dumbbell flys, lat pull-downs, calf raises, hamstring ball curls, heel walking, lateral raises (front to side), push-ups, tricep pull-downs, and all sorts of ab exercises. It was a great workout.

Tomorrow, I plan to do about 8K easy racewalking.

Rest day

Had a very nasty bout of pinkeye that started yesterday, accompanied by a runny nose, headache, and general malaise. I love my children, but I swear that I get more stinking lousy colds, flus, whatevers because of them. When I woke up this morning I could NOT open my right eye until I put a hot compress on it for a while, because it was glued shut with gunk. Ugh.

So, last night before bed, I knew I needed to have a rest day. I do have a race next Thursday, and today was going to be my last hard workout before then, but oh well. I may not have a very good finishing time, but that's just the way it is. It's actually not a great race for walkers, because it is pretty hilly, but it will be a lot of fun doing the race on Thanksgiving. My MIL is going to be visiting and says she wants to come cheer me on at the finish.

Speaking of races, Ollie has a big one this weekend. Good luck, Ollie!!! We are all cheering you on!

Easier day

Today I lifted weights but didn't do much cardio at all - just a few minutes of easy racewalking to warm up. My left leg is a little tired today after yesterday's intervals, so I decided to take it easy.

More workouts

I did about 6.5-6.8ish miles (depending on whose Garmin you trust) at a nice leisurely pace (1:22 for the workout) with the Wasatch Walkers on Sunday afternoon. It was rainy, but not too bad, and it was actually a decent day to be out, despite how it looked.

Monday morning I did 15 min of easy walking on the track and then went to my weight training class. Then I met the WW again at Liberty Park and did an easy 3.5 miles with them, pushing the stroller w/the kids (50+ pounds!) before Calvin had had enough and we went to the playground for a little fun.

Today I met the walkers yet again at the U of U field house, at the indoor track. It's a decent track, though small at 211m for one circuit. We did a pretty evil pyramid interval workout after our warm-up and drills. 1 lap at 5K pace, 1 lap easy, 1.5 laps 5K pace, 1 lap easy, 2 laps 5K pace, 1 lap easy, 2.5 laps 5K pace, 1 lap easy, 3 laps 5K pace, 1 lap easy, 2.5 laps 5K pace, 1 lap easy, 2 laps 5K pace, 1 lap easy, etc. down to 1 lap hard 1 lap easy. Total distance including w/u and cool down was just over 8K (maybe 8.4? My iPod was acting up a bit). I was pretty draggy tonight - I vastly prefer morning workouts and feel so sluggish at night!

New dress!

OK, I went nuts and spent $$$ on a new dress. But it is totally fabulous, and my 20th high school reunion is in less than 2 weeks, so I just had to have it.

Now, I'd like your input - for those of you who are fashion-minded - what jewelry should I get to go w/this? I was thinking a chunky black & white necklace and matching earrings & bracelet. Is that too much? What would YOU get?

By the way, it is a size FOUR! I tried the size 6, and was feeling like it wasn't going to stay up! I have NEVER EVER in my life worn a size so small and it's amazing!!!

Workouts

Friday - stationary bike hard for 15 min then 30 min of vigorous weight training.
Saturday - walked 6K with about 4K of 1 min on/1 min off fartleks. Was short on time to get to my Weight Watchers meeting or would have done 8K.

Planning to meet the Wasatch Walkers for a 7 mile race tomorrow for World Run Day.

Interval workout

Haven't done one of these in a few weeks, as I was resting after the half marathon on Oct 21st. I have a race in a couple weeks, though, and would like to do decently at it.

I've been working on my form a lot the past few weeks - just slowing down and concentrating on getting my right knee straight. I can feel now when I am not doing it, so that is a big improvement on what I was doing before.

So this morning, I decided it was time for a little speed work. Since it's been a while, I planned a workout that wouldn't be too impossibly tough. Warm-up, drills, then 8x400 (or in this case, 422m since I'm on the indoor track right now) at 5K pace. 5K pace is 2:18 for 400 or 2:25 for 422. I did them in: 2:22, 2:24, 2:26, 2:28, 2:23, 2:24, 2:25, 2:25. Not too shabby. I felt pretty horrible, though - was breathing really hard to get them under 2:25 (and couldn't quite do it on two of them). I think I'm feeling badly for 2 reasons: 1) I'm still getting over my illness from Sunday & Monday, and 2) I'm not as efficient (yet!) with my right knee all the way straight. Eventually I should be faster with correct technique, but I may be a little slower until I get it figured out enough to get a good push off with my toes and keep the knee straight too. Short term pain, long term gain.

Fall in SugarHouse Park

Determined to get my phone

Michelle

Calvin

Feeling better

I'm feeling better today. The sore throat is gone and I'm not quite so tired. Still, I should probably get some sleep soon.

Did manage to get in a good walk today. Walked to Liberty Park and did one loop at lactate threshold pace, in 14:00, then walked home. Total time just under 42:00. Not too shabby considering that I'm probably still recovering from my cold/whatever it is. Have a race in just over 2 weeks (the Cold Turkey 6K). Not sure how hard I want to push it, given that I've not been training very hard since the 1/2 marathon on Oct 21st, but we'll see how I feel over the next week or so.

Hated the traffic today. It was just awful. Don't know why, but Foothill Blvd is much worse than usual this fall. Driving on it pains me. Wish that our day care was closer, but the kids love it so I'm not going to switch now.

Sunday walk

This morning I did an easy walk of Liberty and SugarHouse parks, for about 7.65 miles (it was 12.4 km on my iPod, which is about 7.75 miles - pretty close!). It was clear and cold - just under 40 degrees F (4-5 degrees C I think) but I was OK in my 2 long sleeve shirts and long pants and of course my earmuffs! I took Copper with me, and we enjoyed a good walk together. It took me 1 hr 25 min for about 6:50/km over the distance. I felt a bit sluggish - my heart rate was a little higher than it should have been for how fast I was going.

This was all explained later in the day when I realized I don't feel so great. I think I'm coming down with something. I have a sore throat, swollen lymph nodes in my neck, body aches, and a good headache. I'm drinking some nice caramel truffle black tea right now and that's helping, along with 2 extra strength Tylenol.

Hopefully it won't get much worse. I'd like to do some weights tomorrow morning!

better

Today was much better, thankfully.

Walking - took a rest day. I needed it.

Work - started a new experiment, hoping that the latest idea will bear fruit. Upbeat about the possibilities.

Kids - much happier today. They liked the taco soup I made for dinner. Especially the chips :)! Calvin did well on the potty - yeah!

Husband - also happier today. Big relief.

Tomorrow... going to be busy. Work out (weights, some walking or maybe elliptical), come home and shower and get the kids dressed and take them to day care. Go to the doctor for my lovely annual exam. Then go get the kids from day care and take them to Kindermusik. Take them back to day care. Go to work for the afternoon. Pick up kids from day care, and get a Papa Murphy's pizza on the way home (a Friday tradition, only Loren usually gets the pizza, but he will be at Kung Fu tomorrow night). Feed kids, put them to bed, then relax. Maybe another bath. The one last night did me a lot of good - I love our jacuzzi tub.