A Slow Beginning in the Neighborhood

This evening, I decided to take a quick walk after coming home from work to get in the steps to make my daily goal and take advantage of the pleasant January weather.  I started alow because I was still a little sore and stiff from yesterday's pool aerobic workout.  I took a route close to home so I could walk and get home before dark.  As I walked up a slight hill, I was approaching an older woman walking her 2 dogs.  The dogs weren't big and didn't seem threatening or overly aggressive, so I didn't break my stride and continued on my path.  Well, the lady made what I thought was an unusual move - she stepped off the sidewalk and made both her dogs sit in place.  As I passed her, I looked over my shoulder to see if she and her dogs were still in that same spot or if she had moved on.  Well, not surprisingly, the lady didn't move - she continued to watch me  until I turned the corner - I guess to make certain this black woman dressed in typical exercise wear wouldn't double back and try to do her harm.  The area where I was walking is alongside a relatively busy main thoroughfare.  Additionally, the lady had the advantage of having the 2 dogs with her that she could sic on me.  At first, I thought to double back and graciously tell the woman she had nothing to fear about me. On 2nd thought, I chose not to because she may feel 'threatened' by my presence.  What was funny (at least to me) is that I saw the same woman on my way back home.  This time she started to turn.   As she slowly walking away, she looked over her shoulder to watch me.  I just shook my head in dismay.

Despite this woman's not so subtle actions, I met my step goal - even exceeded it.  No turning around.

Wise Water Wednesday - Interesting Water Facts

Water is a very vital resource for humans. According to the US Environmental Protection Agency (USEPA), a person can live about a month without food, but only about a week without water.  This infographic from SaveTheWater.org website demonstrates just how little water is available for human use.

When human activity pollutes or threatens the quality of our drinking water in one part of the world, it has rippling effects in other parts, it threatens the health and livelihood of people everyone.  The Flint water crisis really brought drinking water quality issues in this country to the forefront.  There are more cities and communities whose drinking water may not be as save as their people realize.

According to the Centers for Disease Control, US drinking water supplies are considered some of the safest sources in the world. However, water contamination still exists.  Some sources include:

"Sewage releases

Naturally occurring chemicals and minerals (for example, arsenic, radon, uranium)
Local land use practices (for example, fertilizers, pesticides, livestock, concentrated feeding operations)
Manufacturing processes (for example, heavy metals, cyanide)
Malfunctioning on-site wastewater treatment systems (for example, septic systems)

In addition, drinking water that is not properly treated or which travels through an improperly maintained distribution system (for example, the piping system) may also create an environment for contamination [this is at the heart of the controversy in Flint].

The presence of certain contaminants in our water can lead to health issues, including gastrointestinal illness, reproductive problems, and neurological disorders. Infants, young children, pregnant women, the elderly, and immunocompromised persons may be especially susceptible to illness."

Runners, joggers, walkers and exercise enthusiasts alike know water is an important part of our training. We take for granted having clean water readily accessible. 

For example, Dr. Kathleen Zelman, nutrition director for WebMD, offers this Rx for proper hydration for outdoor activity: 

* Drink about 2 cups (16 oz) of fluid about 2 hours before starting our outdoor activity (water is preferably, but fruit juice diluted with water or sports drink are good choices).
* Drink 4-6 oz. every 15-20 minutes to keep your muscles hydrated.
* Finally, drink up when you're done.  If you weigh before and after you exercise, you need to drink 20 oz. of fluid for every pound of water weight you lose.

Water quality can, and does, have a direct link to human health.  Consequently, proper regulation and oversight of drinking water supplies is so critical. 
Next week's installation will examine how drinking water is regulated in the US.

Workout Week Preview: 9/7/14 - 9/13/14

Sun, 9/7/14
AM: Run (virtual 5K w/ BGR), walk (5 mi w/GirlTrek), pool (30 min)
PM: Core/upper body

Mon,  9/8/14
AM: Bike/leg strengthening

Tues, 9/9/14
AM: Arms/core
PM: Cardio

Wed, 9/10/14
AM: Leg strengthening
PM: BGR Hills Hump Day

Thurs, 9/11/15
AM: Arms/core
PM: BGR Eastside Run, pool

Fri, 9/12/14
AM: Bike
PM: Leg strengthening

Sat, 9/13/14
AM: 5K (Monkey C, Monkey Do)

My Late Summer/Early Fall Fitness Challenges

With the dawn setting soon on summer, it's time to prepare for keeping the winter weight off.

I've found a few fitness challenges online to keep me motivated:

1) GirlTrek 30-Day Jump-Start:  GirlTrek is a great organization for women of color wanting to start a walking program.  The program seems to be well developed with many different walking routines ("Treks").  Also, there are incentives earned for completing certain routines.  There are various groups across the country and there are tools to help start groups as well.

In the 30-Day Jumpstart, you complete 20 "Treks" in 30 days.  GirlTrek provides a list of "Treks" to choose from to complete.  Completing the Jumpstart  program garners you the "Golden Shoestrings".  Find out more information on the 30-Day Jumpstart program by clicking here:  GirlTrek's 30-Day Jumpstart.

2)  Dailymile Walking in September Challenge: Go for the gold and walk 25 miles during September.

3) Dailymile Running in September Challenge: Heat up the asphalt and run 50 miles during September.

4) Tribesports Gym Workout Challenge: Need motivation to stick it out at the gym? Then commit to doing 15 gym workouts in 30 days. 

5) Academy LIVE FIT Challenge: This challenge gives the option of running, walking, or cycling as your choice of fitness routines: run 50 mi, walk 25 mi, or cycle 75 mi in 30 days.  Completing any of the 3 will garner you entry into a prize drawing.  Completing all 3 will garner you enter for a grand prize drawing (all workouts must be logged in by Sept. 27 to eligible for the prize drawing.

How can I possibly complete all these Challenges this month?  Simple, some exercises and routines could satisfy more than one Challenge. For example, my "Treks" would also satisfy the Dailymile Walking Challenge and My LIVE FIT Challenge.

Double Duty Day

Today I pulled double duty by walking at lunch then jogging after work.

Having only 30:00 for lunch, a co-worker and I walked about 2 miles (1.94 mi - per my smartphone GPS app - Trimble Outdoors AllSport GPS).  It certainly was hot at noon, but we managed to get through it. Since I'm training for the Statute to Statute 15K in less than 2 weeks, we hit a couple of hills.

I used the Trimble App this time since the app generates some neat charts and graphics to analysis your workout - you can actually retrieve them from the Trimble website (unlike the Adidas micoach which generates charts and graphs as well, but only on your smartphone).

 

Apparently I didn't get enough 'punishment' at lunch since another co-worker and I took a long jog after work.  Again we followed most of the hilly course we took on Monday and added a little more distance (6.2 mi, 1:48:00, 987 cal - distance and time based on co-worker's Garmin and cal based on my fitness watch).

WHO'S BAD!!!

(OH that Epsom salt hot soak was so G-O-O-D!!!)

The Family That Runs Together Stays Together!

This past Saturday (4/6/2012), I ran my 1st color run (The Color Run 5K Atlanta).  I ran it with one of my sisters-in-law and niece.  It was their 1st run (a 5K no less), so I didn't push it too hard and stayed with them for most of the run.  Besides, there was no clock.  It was more about the fun.  We stopped to take pictures at every color 'pit'.  I was very glad that they came out - not only to support me, but to run with me as well.  They plan to run a few more color runs this year.  I'm hoping I'll eventually get them into a timed run.

Short AM walk

Distance - 2.7 miles

Time - 45:05

Avg Speed - 3.6 mph

Avg Pace - 16.7 min/mi

Calories Burned - 537

Short walk at lunch

1.64 mi, 26:22, 169 cal
Avg speed - 3.7 mph, max speed - 5.3 mph
Splits
Mile 1 - 16:08, 3.7 mph
Mile 1.54 - 15:35, 3.8 mph
Avg pace - 16:06
Fastest  - 15:33
Slowest  - 16:39

Hate my Blackberry!  Apps frequently freeze up.  Case in point - I tried using a neat fitness GPS app on my phone (runtastic).  My freeze kept freezing up and the phone wouldn't sync with the website.  So I had to uninstall and re-install the app.  I couldn't save the workout so I had to write down the basic info.  The app creates some neat graphics which I couldn't save.

Mid-day work break

Took a short walk during lunch at work today - most of the walk was good until I had to walk up quite a steep hill on the last leg of my walk back to my office - really got windy.  Since I haven't been running due to my knees, I see a marked difference in my endurance.

1.45 mi, 23:29
Pace 16:40/mi
Avg speed 3.7 mph, 5.0 mph
280 cal

'New generation' power walking

I used my Power Walk(TM) resistance bands for the 1st time today.  I must say it was more challenging than I thought it would be.  The bands keep your arms and legs moving - your arms tend not to drop and you feel the burn in your legs and arms as you move.  Also, you can incorporate other movements in your walk.  But I think that's something you should work up to - I did complete a few minutes (about 5:00) of  'core twist' (twisting at the waist from side to side with the bands) which certainly was not easy.  I managed to finish 35:00 and walked 1.86 miles (according to my pedometer).  Since I don't think I'll be running races in the future, I think using these resistance bands while I walk will help make me stronger and maybe even faster in a race.

Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!

 





Keeping the Holiday Burn Going!

Today's was the 2nd day for my Holiday Running Streak.  I got to the gym late (around 5:45 pm) so I decided to make it a short trip to the gym on the Treddy - walked 2.0 mi, and jogged 1.0 mi (stats from equipment readout). 

Warm-up (bike) - 5:00

Walk
30:00 - 1.77 mi, 3.5 mph
Avg HR - 116'7.1 laps
242 cal
Pace - 16:40/mil

Jog (run)
1.0 mi, 14:10
0.15 mi 4.0 mph
0.10 mi - 4.5 mph

My back was still a little sore and achy, but I managed to finish my workout.

Getting My Holiday Burn On! My Virtual Turkey Day Walk/Run 2012

Well, today I hit the road for a little workout before Thanksgiving dinner and I must say I did OK: total 4.4 mi: 1.26 mi walking and 3.25 mi 'running':

Walk - 22:43, pace 18:04, 254 cal
Splits
Mile 1 - 17:52 (pace 17:52)
Mile 1.26 - 22:43 (pace 18:54)

Run (slow jog/walk: 0.15 mi jog/0.10 mi walk) - 51:15, pace 16:15, 624 cal
Splits
Mile 1 - 16:21 (pace 16:21)
Mile 2 - 32:24 (pace 16:03)
Mile 3 - 48:48 (pace 16:24)
Mile 3.16 - 51:18 (pace 15:51)


This was part of my first run/walk for several of my holiday challenges.  I did several knee rehab exercises (stretching/strengthening) before going out to walk/run and I think that helped a lot.  Knees felt good surprisingly since this was my 1st real workout since finishing rehab last week.  I got a little winded at mile 2 of my 'run', but I kept going and got my 2nd wind.  Although my knees felt good, my back did bother me some, but I think that's was caused by all the hard work from the last 2 days I spent raking up and bagging up leaves on my front yard (LOL).

Don't have a heart monitor (last one broke and I haven't replaced it yet), so I had to rely on my smartphone GPS app - I'm certain the cal count is not accurate, but it does provide good feedback.

And all my hard work wasn't in vain - I kept the portions small and passed on dessert!!

I found a great cartoon on the Net that really sums it up for all us 'athletes' this Thanksgiving - :)

Hope everyone had a happy and safe Thanksgiving!

Need Some Workout Motivation - check out these challenges!

Runner's World

The 2012 Holiday Running Streak (11/22/2012 - 1/1/2013)

Stay fit and motivated during the busy (and calorie-filled) holiday season by pledging to run at least one mile every day, Thanksgiving through New Year's.

http://www.runnersworld.com/cold-weather-running/2012-holiday-running-streak?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-2012RWRunStreak%3Fcm_mmc%3DFacebook-_-RunnersWorld-_-Content-Training-_-RWRunStreak

 

 

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Gobble Up Exercise (11/8 - 24/2012)

Sunday, 11/18/2012 - Pool workout
Monday, 11/19/2012 - Dance workout
Tuesday, 11/20/2012 - Aerobic/cardio workout
Wednesday, 11/21/2012 - Core and strength training
Thursday, 11/22/2012- Walk/run (30:00)*
Friday, 11/23/2012 - Core and strength training*
Saturday, 11/24/2012 - Walk/run (30:00)*

* Includes 1 mile for Holiday Running Streak (Running World)

The Phoenix is (slowly) Rising ...

The past few weeks, I've been rehabbing my knee.  This will be my last week in rehab, so I felt I should try to get back into the workout groove.  Today I was off from work, so I took to the gym earlier than usual (for me - about 3:00 pm).  I wanted to get into the pool first, but a fellow gym-goer (male) was in there.  Well, I decided to wait unit he finished and exited the pool - not that I was afraid as I was embarrassed to be seen in a swimsuit (LOL)..  Anyway, I did my cardio trio - exercise bike, treadmill, elliptical - for a total of 45 minutes:
Exercise/stationary bike - 15:00 - alpine pass (level 3) - 5.18 mi, 49 cal
Treadmill - 15:00 - sports 5K (4.00 mph) - 1.00 mi., 121 cal
Elliptical - 15:00 - autopilot - 0.88 mi, 95 cal
After getting up a modest sweat, I finally jumped into the pool for 30 minutes.  This was really a great way to end my workout - the water was warm, so it really helped to relax my muscles.When I finished, my knees were sore - but I expected that.
It's going to be a long road back to the track - but slow and steady wins the race.

Slow Climb Up the Mountain

I know I've been MIA for some time. Well, after my last race (5K in August) - actually some time before but I was trying to ignore it - I was having knee pain, the nagging numb kind that didn't go away after a few days.  So I went to the orthopedic doctor - my knees weren't in good shape.  He didn't completely rule out running, but he wasn't very encouraging either.  He strongly recommended I consider other forms of cross-training - still not a go sign.  Having degenerative knee disease (a fancy name for arthritis) and being heavy is certainly not the ideal combination for running.  But I'm not giving up totally on 'running' - I'll just have to 'speed up' my walking - my 'rog' (run/ jog) will probably turn into a 'wog' (walk/jog).  But first I need to do everything I can to get my knees healthy.  So, it's physical therapy and concentration on strength training and other forms of cardio - biking, water aerobics, etc.)   Maybe I'll finally learn to swim (LOL).  I've been in therapy for the past few weeks and that has certainly helped.  I hope my doctor will prescribe a few more weeks.  This week I go back into the gym - hopefully 2-3 days.

I feel like I'm at the base of Mt. Everett and looking up toward the peak.  I can't see it because it's far above and obscured from view by the clouds.   But I know it's there because I've seen pictures of it and read stories about others reaching it.  I know I can climb it too - maybe not as fast as those before me, but I will reach the peak in my own time.  I have to keep climbing - one hand over the other, one foot in front of the other.

RNR Savannah HM training - week 2 (summary)

Sun - Thurs (7/15-19/12) - No activity
Friday (7/20/12) - Walking (1mile)
Saturday (7/21/12) - 3 miles (5K race)
TOTAL - 4 miles (24% completed)

RNR Savannah training - week 1 summary

Sunday (7/8/12) - Rest
Monday (7/9/12) - 3.12 miles
Tuesday (7/10/12) - Rest
Wednesday (7/11/12) - 5.29 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - 2.25
Saturday (7/14/12) - 5.79 miles
TOTAL - 16.45 miles (91% completed)

RNR Savannah training - week 1, days 3 & 4

Day 3
On Friday (7/13/12), met a co-worker after to practice run for an upcoming 5K in about 2 weeks. The GPS app on my smartphone would worked  - some dark clouds and thunderstorms in the area - so I couldn't determine the distance we walked. We did run some, but mostly walking.  That was OK since we walked for about 1:00  - I estimated about 2.25 mi

Day 4
On Saturday (7/14/12), ran with the DetermiNation team:
5.79 mi, 1:45:43, pace 18:15, 1174 cal