2009.... bring it !

Wow... sure seems like just 12 months ago I was saying "I'm never doing this again" ... in reference to the half marathon... and then, did it again this month.

And it seems like I've spent 12 months watching the scale go dangerously (or so I was told) low to 112,  hovering at a happy 117,  and currently up at not so happy 122.   

And it seems like I'm blessed (and I don't use that word frequently) with amazing supporters (and hecklers... they help motivate too you know !) and friends who don't necessarily support,  but who at least are willing to put up with me !

What I want for 2009....  (the usual world peace, happiness for all, food in your cupboards, a coupla bucks in your wallet, mitch to be happy,  rob to stay patient... all that... you know... )

BUT

On top of that...  I wish........

• For sunshine and blue skies on two very important days.. one in June and one in August
  
• For the courage to try new stuff
  
• For the ability to smile when I fail... and know that I didn't REALLY fail, if I tried.
  
• For the strength of mind over matter... meaning,  that I can will myself to go to the gym instead of sitting on the couch
  
• For a little bit.... just a little bit... of will power when it comes to chips and salsa
• For patience and understanding from fam and friends when it comes to my slightly insane schemes / plans / goals
• To encourage,  not discourage by my incessant chattering, people to get out and move
• To count calories / protein / carbs in my head, and not out loud to others who may just not wanna hear me
• For people to look at their spouse / partner / significant other with pride and satisfaction and pat yourself on the back for staying together ... trust me... sometimes that's a hard job :) just ask rob  !
• To not be complacent
• To be thankful for sore muscles

This could go on and on... but take a minute,  look back at your year, your accomplishments, your lessons learned and be happy... 

xoxoxoxo

on strike

It's official... today... this evening.  My stomach and intestines are on strike.  They are revolting against 21 days,  3 straight weeks,  of eating like hell.  Holidays schmolidays...   cookies,  cheetos,  chips,  salsa,  fudge, goldfish, tacos,  pasta,  m&m's,  alcohol (oh my god.... you know it's bad if I've included that !),  cheezits,  cheese in general,  pie, salads with way too much dressing, peanut brittle,  bar food, fried food, desserts, bread, salumi salami,  you get the idea.....  and YES... it was ALL good :)    

Until this evening....   my head, stomach and every organ from the collarbone down, decided they'd had enough.

I've been ignoring warning signs for about 5 days,  you know,  heartburn, acid reflux, all kinds of headaches and topsy turvy tummy, fatigue (i'm NEVER fatigued) - and the light bulb didn't go on until tonight.  

OK... I got it....  really,  I don't need any more signs.... got it loud and clear.

It's time for veggies WITHOUT ranch dip,  it's time for fresh fruit WITHOUT whipped cream,  it's time for good old fashioned george forman grill chicken breast and salad, it's time for water without vodka and lime, it's time to up the protein and drastically lower the sugar,carbs and portion size,  it's time to write it down and include those things along with the calories.

Wow...   I wish I could have figured that out about 20 days ago. I seriously need to work on the 'practice what you preach' business.

Training for the half starts Jan 5th,  but this eating thing... um yeah... it's starting right now.

xoxoxo

A little running humor...

The 10 Commandments of Running... 

(I have changed it to 9,  because the first commandment was about a running coach... and please,... who needs one of those hehehehe)

1. You shall not look around you and covet another racer's multi-colored wick away moisture singlet, matching shorts, racing shoes, polycarbonate non slip nose piece sunglasses, running watch with ergonomically designed buttons, blister-free socks, nor perspiration wisking running hat.

2. You shall not wrongfully assume a place or position in the starting line area that is not reflective of your estimated and appropriate pace per mile. To do so would be to take a spot from your fellow runners, which they have rightfully earned, and literally place you in a position of failure.

3. You shall try to dispose of your drink cups, food wrappers, band-aid packaging and anti-inflammatory pill containers in the appropriate garbage can and do your best to avoid having to create an impromptu restroom.

4. You shall not lose your poise nor sight of your expected pace due to the excitement and adrenaline rush of the race nor the faster speed of other participants. For to do so, would be assure you a rendezvous in the unforgiving zone of depletion where darkness and discomfort will accompany you.

5. You shall never become overly discouraged by the feelings of your body at any particular point in time. You may experience a second wind and/or you may meet the wall, but do try and enthusiastically proceed with forward movement at all times.

6. You shall applaud and courage your fellow runners for they are your companions in commitment. Share your drink at the aid station, your space on the road, your post race refreshments - - and do not lie about your finish time.

7. You shall not elbow, push, poke, trip, cut in front of, jostle, run too close behind, shove or step on the foot of any other runner you encounter in the land of racing. Nor shall you spit, hurl, blow, throw up or toss any bodily product to anyplace other than a trash can or the side of the road.

8. You shall not use excuses for a race performance beneath your expectations including too much wind, the temperature, limited rest room facilities, hills on the course, chafing, inadequate carbo-loading, aid station lines or inaccurate split times. Most importantly, you will never, ever, ever, blame your coach.

9. You shall indeed finally cross the finish line in your land of racing. You will slowly move forward on shaky legs as you perform the lactic acid shuffle. At that moment do not be lost within yourself and forget to give appreciation to the race director, volunteers and sponsors for they are also your providers. Without them we are alone and without a t-shirt collection.

   
   

   thanks to Bob Schwartz :) 

Way cool findings !!

 How snazzy are these two little lunch containers !!?!?!?  Portion control - make it yourself - love it !  check out www. fit-fresh.com  for these and others containers.  Very cool !

Also - as I need to work on the whole swim thing... and so many people are on holiday or going on a vacation (spring break is right around the corner people !).  Most hotels have pools...  this is a brilliant little plan,  and who cares if people look at you like your a goober... happens to me all the time !

Swim Drills

Unlike running and cycling, swimming is less about force and more about form, technique and body-positioning. Performing drills in the water will help you swim more efficiently.  

Catch Up Begin floating forward, on your stomach, with both arms outstretched in front of your body. Start your stroke (catch and pull) with the right arm and keep your left arm outstretched in front. After your right arm comes back to where it started, outstretched and in front of your body, count off two seconds before pulling your left arm through. Repeat. 

This drill is called catch up because you don't pull through until your one arm catches up to the other in front of your head. It is an exaggerated movement to keep you from pulling too soon during your swim stroke. During your normal stroke, your catch and pull should not begin with one arm until your other arm has recovered past your head (or just prior to it entering the water in front of your head).

One Arm The name of this drill explains it all. Pull yourself across the length of the pool using only one arm. Keep the other arm outstretched in front of your head, floating on top of the water.

Side Kick Often we see people kicking hundreds of meters using a kickboard during their workouts. That's not a bad way to improve your kick and strengthen your core, but if you have proper form and body positioning, your kick will rarely be flat on top of the surface as it is with a kickboard. Alternate kickboard kicking with side-kicking, again with one arm outstretched in front of you and while on your side. Remember to kick on both sides.

Sunday accomplishments....

• registered for Wenatchee Half Marathon - April 18th
  
• registered for St. Pats Dash (red wave... lord knows I'm not a 'racer' !)- March 15th
• checked on fundraising page for the Big Climb - March 22nd  www.bigclimb.org,  I'm doing pretty good !  Thanks people !
• found a 16 week half marathon training program.  www.runnersworld.com
• pulled out of a pile and dusted off my food notebook... time to start writing it down and adding it up again 
• browsed the great sale stuff at www.seejanerun.com  free shipping too !
• currently trying to figure out what kind of freezer protection I will require for Rainier

Madness...

“You're only given a little spark of madness. You mustn't lose it.”  Robin Williams

"The definition of insanity is doing the same thing over and over and expecting different results. "  -Benjamin Franklin

Here's the deal... I know that I've said no more half marathons.  I said that on Dec 5th 2007 and on Dec 7th 2008.  And I know that perhaps my body just isn't cut out for 13.1 miles.  And when I say that,  I remember that I DID do 13.1 miles.  I didn't do them well, and I didn't do them quickly,  but I DID them.  And I survived.  And I was proud of myself,  and happy with the accomplishment.  And the journey to the goal was a good one (albeit slipped disk, shin splint, broken toe ... it was still good).  

So.... I've registered for the Wenatchee Half Marathon in April of 2009.  Yep... registered,  paid,  committed.  There's a full marathon (um... a sanctioned Boston qualifier JC... I'm just saying),  a half marathon (that'd be me, CC and RC) and a good lookin' 10K (um,  that's only 6.2 miles Ol Batt,  I'm just saying).  They are encouraging walkers too.  And the course looks pretty snazzy.  Flat... on the Apple Loop Trail... and the host hotel is where the Roaster is.  

Anyone else wanna admit their insanity and join ?   

www.wenatcheemarathon.com

xoxoxoxox

oh how I love carbs..

No really... they're my fav... bread, pizza, rolls, yum...   and I'm lucky that I'm not one of those people that carb crashes... But,  in the long run,  carb products in general are usually a little high on the calorie side.  

Here's some snazzy tips to cut out some carbs:

Sandwiches
Substitute: Napa or Chinese cabbage for bread
Slap your turkey and Swiss onto a leaf of cabbage and roll it up.  Dip the roll in low-fat mayonnaise or mustard. 
Carbs eliminated: 29 g per sandwich 

Macaroni and Cheese
Substitute: Diced vegetables for macaroni
Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables, says Sandra Woodruff, R.D., coauthor of The Good Carb Cookbook. 
Carbs eliminated: 13 g per cup 

Pancakes
Substitute: Oatmeal and cottage cheese for pancake mix
Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake. 
Carbs eliminated: 45 g per pancake 

Mashed potatoes
Substitute: Cauliflower for potatoes Steam some fresh or frozen cauliflower in the microwave. Then spray the cauliflower with butter substitute, add a little nonfat half-and-half substitute, and puree in a food processor or blender. To make it even better, try adding roasted garlic, cheese, or sour cream to the mixture. 

Lasagna
Substitute: Zucchini slices for noodles
Slice four to five medium-size zukes lengthwise into 3/4-inch-thick strips, instructs Lise Battaglia, a New Jersey chef whose past clients include Jon Bon Jovi. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. "Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini," she says. 
Carbs eliminated: 36 g per serving 

great ideas...

This is a brilliant idea :

Looking for some great skills instruction at a bargain price? Check out your local community college or university. At Orange Coast College in Costa Mesa, California, 2008 U.S. Olympic triathlon team member Julie Swail-Ertel teaches a semester-long triathlon class. The cost is just $36 plus fees.

Even though your community college may not offer a triathlon class, most offer swimming, weight-training or yoga classes.

Cost: Varies, but often extremely low at community and state colleges.

And about holiday training...  

Plan a workout before a holiday party or big meal

Why not use all those scrumptious holiday foods as recovery from a hard run or bicycle ride? In the one or two hours after intense exercise, our bodies are more sensitive to the hormone insulin, which helps transport sugars to our depleted muscles. All those precious carbohydrates found in starchy holiday dishes like mashed potatoes, or sugars found in cranberry sauce or pumpkin pie are excellent for glycogen replenishment. And the protein you'll get from that holiday turkey meal will help repair damaged tissue. Furthermore, our metabolism is heightened after a hard effort, meaning we're more effective at burning those little "indulgences" that may otherwise pack on the unwanted weight for upcoming training.

And last ...watch the 'hand to mouth' action people !! 

Don't "hang out" at the appetizer table when socializing at a party

It's hard to believe how much those small handfuls of munchies add up at a party. I observed a stranger's eating habits while socializing at a holiday party to see what kind of calories we're capable of consuming before the holiday meal. The following appetizers were consumed in the two hours before the meal:

4 rye crackers with ~1/2 ounce of soft cheese
3 bunches of grapes
3 handfuls of mixed nuts
2 glasses of wine
1 handful M&Ms with nuts
2 pieces broccoli with ~1 Tbsp cream cheese dip

Total: 1,209 calories, 60 g fat, 28 g protein, 110 g carbohydrate = OH MY GOD !!!

That's my whole day of calories for goodness sakes !

Enjoy... but don't ignore what you're eating :) 

xoxoxo

'nuff said

Yep  -  www.seejanerun.com    I'm buying it... 
  

to add to your quick workout...

For future reference,  I do this when I'm running at the waterfront... and I forget that there are businesses there... you KNOW those people are looking out the window and thinking "freak!"   HA !

To add more of a workout to your run, try this: For a 45 minute run, every 15 minutes mix in 12 walking lunges, 12 step ups on each leg, 12 dips. You will need some sort of bench for the step ups and dips. Its a great way to add a little boost to your workout and keep your run from getting boring!

a coupla bucks...

hey -  skip the lattes / vending machine for a day or two and do something good with that money... 

http://www.mteverestmindcamp.com/projects/magicYeti.html

a couple bucks equals a whole lot of books for some kids that will honestly be thankful !

Check it out please !   It's a good way to start 2009 .... with a donation to a very very worthy cause and.... it's a good incentive to not down that double chocolate caramel frappucino thingy that's like 7000 calories (ok... I might be a bit over-estimating the caloric intake... but you get the idea !)

xoxoxo

Who doesn't love almost sugar free ? and some other cool stuff !

A Polar Heartrate monitor.  If you don't have one... you should get one.  I love mine. And sadly,  today,  when it comes up and tells me the totals for the week and it said ZERO,  i felt bad.  Yes... that's why I love it.  My heartrate monitor holds me accountable.  You can go to www.polarusa.com and there's a great comparison chart to see what watch will work best for you.    Good way to start a new year :) 

This snow and cold is killin' me... the Malibu is going quick since it's coconut and I pretend it's warm out when I drink it... with Diet Coke it's still only 80-100 calories a drink,  but I'll admit it gets a little boring after a bit.  Check this concoction out though:

Yap-Yap-Yap 100-Calorie Cocktail

PER SERVING (1 drink): 100 calories, 0g fat, 8 - 55mg sodium, 1g carbs, 0g fiber, 0 - 1.5g sugars, 0g protein -

Ingredients: 
4 oz. seltzer or club soda
1 1/2 oz. vodka (80 proof) 
1 1/2 oz. Torani Sugar Free Syrup (any fruit flavor) 
splash of lime juice 
Directions: 
Mix seltzer (or club soda), vodka, syrup, and lime juice, and serve over ice. Enjoy! 

MAKES 1 SERVING 

 

I want to be here ... in the summer... not now... it's cold there.   However,  I've been getting some KILLER deals via email for all my fav places to stay... MGM,  Hard Rock, Monte Carlo (not that I'm a huge fan of monte carlo,  but Diablos is there !).  I'm thinkin' I might have to make a cheap cheap cheap cheap trek there in the spring. Anyone else wanna go ?  I'm thinkin' indoor sky-diving one more time !  Oh,  and a hike out to Red Rock.  And perhaps a visit to Lake Las Vegas to see what the Iron Girl thing will look like in 2010.  You know... not the normal Vegas craziness...   Just a thought... discuss... 

XOXOXOXO

brilliant... for those holiday busy days !

The 'I'm Too Busy to Work Out' Workout

When life throws you chaos, answer back with this once-a-week, sub-20-minute workout. The moves will preserve your stamina, muscle tone, and flexibility until life gets sane again

The Best of Less 
Do one set of 10 to 12 reps of each move once a week with 3- to 8-pound dumbbells. Between exercises, hop on a stationary bike or run in place at a moderate intensity for 2 1/2 minutes.

Then begin the next exercise without resting. Repeat the strength-cardio sequence throughout the routine. You'll be done in less than 20 minutes.

Balance Row

Grab a dumbbell in each hand and let your arms hang at your sides, palms facing in. Stand with your feet hip-width apart. Bend forward while extending your left leg straight behind you until your body forms a "T." Let your arms hang straight down, palms facing each other. Squeeze your shoulder blades together and bring your elbows toward the ceiling. Do five or six reps, then switch legs and repeat. That's one set. Neck Keep neck in line with spine. Arms Keep shoulders down and elbows close to your body as you row. Abs Draw your navel toward your spine and contract your abs for balance. Back Pretend you're squeezing a tennis ball between your shoulder blades as you pull the weights toward your chest. Glutes Tighten your glutes to take pressure off your back. Hips Keep hips square to the floor. Avoid raising the hip of your lifted leg.

Lying 1-2 Punch

Grab a dumbbell in each hand and rest your midback on an exercise ball (A). Contract your abs and curl your head, shoulders, and torso off the ball. Then, extend your right arm across your body while twisting slightly to the left (B). Immediately lower the weight and repeat with the left arm while twisting slightly to the right. That's one rep. Return to start and repeat.

Scoop and Press

Grab a dumbbell in each hand and stand with your feet hip- to shoulder-width apart. With your palms facing your thighs, bend your knees and drop your butt back as though sitting in a chair (A). Push back to start, bending your elbows and curling the weights to your chest (B). As you reach the standing position, immediately press the weights overhead (C). Lower the weights to your sides and repeat.

Superwoman

Assume a pushup position with your hands directly beneath your shoulders on a low step and feet on the floor (A). Simultaneously raise your right arm to ear level and lift your left foot to hip height, pointing your toes and keeping your arms and legs straight (B). Return to start, then repeat with your left arm and right foot. That's one rep.

Curtsy Salute

Grab a dumbbell with your left hand and stand with your feet hip-distance apart (A). Take a giant step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is parallel to the floor. At the same time, raise your left arm straight out in front of you to shoulder height (B). Return to the starting position. Complete a full set, then switch sides.

Butterfly Plie

Grab a dumbbell in each hand and let your arms hang naturally at your sides, palms forward. Stand in a wide straddle stance with toes pointed out (A). Squat until your thighs are parallel to the floor. Your knees should not travel past your toes, and your butt should not dip lower than your knees. As you squat, bend your elbows and curl the weights toward your shoulders (B). Return to start and repeat.

Legs Up Pushup

Assume a pushup position with your feet on a low step and your hands on the floor directly beneath your shoulders (A). Bend your elbows and lower your chest until your upper arms are parallel to the floor (B). Press back to start. Make it easier: Start with your knees on the floor.

Single Leg Toe-Touch Squat

Grab a dumbbell in each hand and keep your arms at your sides. Stand in a lunge position with your right foot forward and both knees bent so your left knee grazes the floor (A). Straighten your right leg and extend and lift your left foot off the floor, pointing your toes (B). Press back to start, keeping your back leg extended and allowing only your toes to touch the floor. Complete a set, then switch sides.

Pedal Crunch

Lie face up on the floor, with feet raised, knees bent and calves parallel to the floor. Place your hands loosely behind your head. Pull your navel to your spine and contract your abs to bring your head and shoulders off the floor. Twist your right shoulder toward your left knee, straightening your right leg (extend your right arm to the outside of the knee for a bonus challenge). Return to start and repeat on the other side. That's one rep.

Wide Row

Works biceps, shoulders, and upper back Grab a 3- to 8-pound dumbbell in each hand. Keep your arms at your sides, palms facing back. Bend forward at the hips (A). Squeeze your shoulder blades together and pull the dumbbells to either side of your ribs (B), then lower them to start.

From January's Women's Health Mag ;) 

um.. yeah... it hasn't stopped snowing...

currently ... it's still insanely snowing.. and we have 8 inches.  Now to you folks up north, that's about half of what you have... but here, no snow plows, no sanding,  no de-icing... it's not pretty... HOWEVER happy hours are still within walking distance !!!
 

snow in seattle...

 brrr....  and all that snow has about a half an inch of hard painful to walk thru ice on top of it... and the major news.. our coffee shop in the lobby is closed due to the weather... oh no !!

this is what a bad race looks like...

 This is mile 9... and yep,  i'm walking.  However... I'm still moving forward... I guess that's the key... move forward.  I keep saying that... and I'll keep saying it and keep moving...  anyone in with me ??? 

oh... and... because there's freakin snow ...

you GOTTA have a margarita and some tacos right ???  That's makes ANYTIME feel like a vacation... 

so  check out www.bajabob.com for yummy no-cal  no sugar margarita mixes love them... 

and  Chunky Black Bean Salsa

Ingredients

• 3  tomatoes, seeded and chopped
• 1  (15-ounce) can black beans, rinsed and drained
• 1  jalapeño pepper, seeded and diced
• 1/2  small sweet onion, chopped
• 1/4  cup  chopped fresh cilantro
• 1/2  teaspoon  grated lime rind
• 3  tablespoons  fresh lime juice
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground pepper
• Baked tortilla chips

Preparation

Combine first 9 ingredients in a bowl. Cover and chill until ready to serve. Serve with baked tortilla chips.

Nutritional Information

Calories:

21 (5% from fat)

Fat:

0.1g (sat 0g,mono 0g,poly 0g)

Protein:

1g

Carbohydrate:

5g

Fiber:

1.4g

Cholesterol:

0.0mg

Iron:

0.5mg

Sodium:

182mg

Calcium:

10mg

25 minutes..

To boost your calorie burn, do this 25-minute cardio workout, up to five days per week. Walk, run, swim or bike. It's your choice. By day 6, you'll look and feel slimmer! Um... for future reference... I NEVER use the word slimmer... that's just a dorky word.. 

Time	Phase	Perceived level of exertion*
3 minutes	warm up	3
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
2 minutes	recover	3
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
90 seconds	recover	4
30 seconds	sprint	9
5 minutes	cool down	3

*Rate your intensity on a scale of 1 to 10. One is about the effort it takes to raise a glass of wine to your lips. A 10 is a "Whoa, Nelly! I can hardly speak" effort.

I can do this on the BIKE TRAINER THINGY !   Where's a slurpee ??? 

from self.com