Cotton Row Race Report

If I could sum up Cotton Row in one word, that word would be "HOT"!  In all caps. Maybe in red print.  I did not expect the temps to rise as much as they did so quickly, but by the time we start running, it was a balmy 85 degrees.  There were shady spots along the course, but not enough to shield runners from the hot sun, and many had to slow to a walk or drop out because of the heat.

I pushed as hard as I felt I could, but my efforts did not result in a PR.  I sort of figured aiming for 45 minutes was shooting too high considering my training up to that point, but I thought it might be possible to land somewhere around my old PR (47:03).  It was not meant to be.  My finishing time was 48:50 (4:37 chip time).  I was a little disappointed, but not overly so.  I knew it was a hot morning, that my training had not been in preparation for a fast 10k, and I was having a pretty good time anyway.  Sometimes that is the best thing to aim for when circumstances aren't conducive for a personal record race.  As far as my age group results go, I was 10th out of 143 females in the 30-34 age group.

After the 10k, I downed a bottle of water, cooled down and chatted with other runners who had just finished.  I stood near the Fleet Feet No Boundaries tent and cheered my sister through her second 10k ever.  Then she and I walked back to my car where I changed into my coaching shirt and into another pair of shorts as well.  My current ones were sodden with sweat and sticking to me with every move.  I put on my 5k number and ran back to the start just in time to realize that I now had to find Melinda in the sea of people. I had trained with her the entire No Boundaries season and promised to pace her for her first 5k.  I looked for her while trying respectfully to give my attention to my second pre-race National Anthem and prayer of the day (which gave me a lump in my throat both times, as usual).  I eventually made my way to the right hand side so I could find her.  A minute or two after the race began she found me. 

It was even hotter for the 5k than it was for the 10k.  I asked Melinda what her goal was and she said under 30 minutes.  We were on pace for that but we'd started off too fast, caught up in the enthusiasm of the crowd, and the second mile was tough.  I told her she had to stick with me for that sub-30 minute finish and she did.  Around the 3rd mile, a nagging leg pain that she's been dealing with during training showed up with a vengeance.  She was still on pace, but hurting badly and I wasn't sure what to do. Should I push her to reach her goal or should I slow up so she won't get hurt?  I could tell she wanted that sub 30 finish, so I decided to push, hoping she'd let me know if it was too much.

I explained what was left of the course and told her she only had 5 minutes left.  "You can do anything for 5 minutes."  Then 2 minutes.  The finish line was in sight (albeit .4 miles away).  I could tell she was hurting, but when she saw that finish line, she put her pain aside and ran hard.  We could hear music playing as we got closer to the finish and she picked it up even more.  With the crowds cheering and the music blasting, I saw the clock and said, "29:40!  You've got this!" and we ran through the finish together.  It was such an exciting moment.

After that, I downed another bottle of water and cheered in the rest of our No Boundaries runners before heading back to my car and home.  It was heavenly to rinse the sweat and salt away in the shower and to finally cool off.  Jason made homemade whole grain banana muffins, scrambled eggs and turkey bacon and it was the perfect post race meal. I tried to take nap, but wasn't very successful, so I ended up washing dishes and making blueberry crisp with fresh blueberries. It was a delicious way to end the day of running and racing in the heat. 

So the race itself did not provide the PR I was looking for, but the day gave me so much more.  I got to see friends and family I hadn't seen in a while and witness a ton of people push themselves to finish their race despite the elements. I had the honor of being a part of Melinda's first 5k, and I think that was probably the highlight.  Even without the 10k PR I was hoping for, Cotton Row came through once again, providing for an amazing day of running and I was grateful to be a part of it all.

A Bad Omen?

Is it a bad omen for the Cotton Row 10k if my dog eats my race t-shirt the night before? 

This is what we came home to last night after our small group.  I noticed something white in Chance's kennel and pulled it out, only to realize it was my brand new Cotton Row t-shirt. I came into the kitchen and held it up.  I said something about not getting a t-shirt for both events and when Jason looked over, we both died laughing. 

He hasn't destroyed anything like this that I can remember in a long time.  So we are not sure why he decided to give it a go on this occasion.  But it gave us a laugh and then I made Chance wear it. 

Happy Memorial Day, my friends, and good luck to all the runners participating in a Cotton Row event today!  It is 71 degrees in Huntsville, Alabama as the masses (they've estimated 5000 runners) prepare to RUN!

Racing the Row Tomorrow

The Cotton Row 10k is finally here!  I am pretty excited.  At some point today I've got to go to the Von Braun Center and pick up my packet.  As for the rest of the day, I may rest, consume energetic foods such as bagels and fruit and peanut butter, and think fast running thoughts.  Rest days are hard for me (especially with this calorie counting thing), but today I may relax all of that a little and just be. 

Yesterday morning I ended up waiting a little later to get in my run.  For some reason I had the hardest time waking up and 6:30 and 7:30 passed with me still lounging.  I finally made coffee and woke myself up enough to head out for a run by 8:40.  It was pretty warm out, but not too bad.  Usually in that kind of heat, I only make it 3 or 4 miles.  I can bear most hot runs for about 3 miles before it becomes too miserable.  On this morning, however, I wanted at least 6, and I knew it would be challenging.

So I decided to slow down and relax.  I decided not to fight my pace.  One thing I have realized about myself is that on most (if not all) solo runs, I usually fight the pace.  No matter what I am running, whether it is a 7:30 or an 8:45, I am fighting with it.  Trying to go faster, trying to push it a little bit more.  This is easier to do in the cooler temps because I don't have cooling off to contend with and I can push as hard as my body will go.  But as it gets warmer, all of that fighting just heats me up and I don't last very long.

That morning I decided not to fight.  I started at a nice, leisurely 9 minute pace and hung out there most of the run.  It felt SO GOOD.  I got hot, but not unbearably so, and I was able to keep going.  I managed my 6 miles, averaging an 8:57 pace by the end.  It was so nice to find a rhythm and hang out there, gliding along my neighborhood roads, thinking about this and that and enjoying the spots of shade when I found them. 

It was pleasant to relax and run, and it was a reminder that I don't have to push and fight so hard every time I step out the door in order to have a good run.  I needed that. 

So, rest day today and Cotton Row tomorrow.  Here we go...!

A (Fun) Day in the Life of a Calorie Counter

Yesterday I wrote about A (Regular) Day in the Life of a Calorie Counter, but not all days are regular. Weekends especially provide occasions that make it more difficult to watch calories.  Cookouts, lunch with friends, movie dates, etc.  So what is to be done?  Well, I have some ideas and you can see if any of this might work for you.

Last Friday was such a day for me.  I had a lunch date with my husband at Atlanta Bread Co, and then we were planning to go see Thor that night at the movie theater.  One thing I know about myself is that I LOVE movie theater popcorn and snacks.  That, to me, is part of the experience.  We don't go that often, so when we do, I want the entire package.  Knowing this, I knew I had to make room for those calories if I wanted to keep up with my goal.

So I did a little research before hand.  I looked up movie theater popcorn.  There were a ton of options, but I rounded up and got a general idea (it is really not that bad if you don't add more butter).  I also knew I would get something sweet to follow my popcorn, so I planned for that as well.  For lunch, I looked up Atlanta Bread Co nutrition information online and there I could see every menu item and how many calories they contained.  My favorite sandwich is the Turkey Club Panini and the whole thing was 710 calories.  Whoa.  I usually try to keep each meal below 600 if I can, so that was not going to work.  I decided to get half a sandwich (355 calories), kettle chips (150 calories) and water.  I knew I'd want a coke at the movies and I try to limit those as well for multiple reasons.

I'll include my menu below and then share some tips that I think may be useful for weekends and such.

Friday, May 20

Breakfast

• Raisin bran, 1.2 cups - 234 cals
• Skim milk, 1 cup - 90 cals
• Coffee, 2 cups - 4 cals
• Half and half, 4 tbsp - 40 cals
• Sugar, 4 tbsp - 195 cals
• Simply Orange Juice, 5 fl oz - 69 cals

Snack

• Cottage cheese, 4 oz - 102 cals
• Grapes, 1 cup - 110 cals
• Peaches, 4 oz - 46 cals
• Strawberries, .4 cup - 19 cals

Lunch

• Turkey Club Panini, half sandwich - 355 cals
• Honey mustard, 2 tbsp - 20 cals
• Kettle chips, 1 serving - 150 cals

Dinner

• Movie theater popcorn, 4 tbsp (unpopped) - 320 cals
• Twizzlers, 2 servings - 320 cals

Snack

• Lance Van-o-Lunch cookies, 1 package - 230 cals
• Skim milk, 1 cup - 90 cals

Exercise - Ran 7 miles in 64 minutes - 665 cals

Not the most nutritious day, but I was careful where I could be careful, while still enjoying some treats along the way.  I think this is important if you want to stick to a plan.  You have to eat what you like.  I could have settled for a less favorite sandwich at Atlanta Bread, but I knew I wanted my fave.  So I ate half of one instead of the whole thing.  Even though my popcorn and twizzlers were high calorie, I shared them with Jason, which caused me to eat less than I would have otherwise.  Believe me, I could polish off an entire bag of twizzlers and a medium popcorn all on my own.

My calorie intake for Friday ended up being 23 calories over my daily allotment without exercise.  Since I burned 665 calories running, however, I had about 642 I could still have and meet my weight loss goal. 

So here are my tips for fun weekends and outings:

1. Try to fit in a little exercise if you know you might be eating more calories than usual.  
2. Share - that way you get what you like but you don't eat too much of it.
3. Half or lessen the portion size - same rule as #2
4. Make a deal with yourself.  "I know I will want dessert tonight, so I'm eating a light lunch."  "I know I will want wine with dinner, so I will skip a roll."  You can still have what you enjoy and watch calories at the same time.  You just have to be choosy.  
5. Do your research. Look online to see how many calories your favorite foods contain and make a plan of what you will eat before you get there.

And on that note, enjoy your Memorial Day weekend!

A (Regular) Day in the Life of a Calorie Counter

As promised, I am going to include a few examples of what I am eating to give you some idea of what this looks like on a day to day basis.  One thing I do want to point out is that I am not just blindly consuming low calorie foods.  The most important goal in all of this is to give my body the nutrients it needs to stay strong and healthy.  I want to have energy, I don't want to get sick, I want to have good skin, I want my body to recover quickly from the workouts I do, etc.  I want to be strong and healthy when I am 40, 65, and 87.

Here is what calorie counting looks like for me.  I usually round up if I am not sure about my amounts.  I'd rather think I had more calories than I actually consumed, than vice versa.  Take a look.

Thursday, May 19

Breakfast

• Raisin Bran, 1.2 cups - 234 cals
• Skim milk, 1 cup - 90 cals
• Coffee, 2 cups - 4 cals
• Half and half, 4 tbsp - 40 cals
• Sugar, 4 tbsp - 195 cals
• Simply Orange Juice, 5 fl oz - 69 cals

Snack

• Cascadian Farms Granola Bar - 140 cals

Lunch - cheese and crackers, fruit, carrots and hummus

• Laughing Cow cheese wedge - 50 cals
• Triscuit Thin Crisps, 1 serving - 130 cals
• Strawberries, 1 cup - 49 cals
• Grapes, 1 cup - 110 cals
• Peaches, 4 oz - 46 cals
• Baby carrots, 1 serving - 30 cals
• Athenos hummus, 2 servings - 100 cals

Snack

• Hershey's miniature candy bar, 2 pieces - 84 cals
• Coffee, 1 cup - 2 cals
• Half and half, 2 tbsp - 20 cals
• Sugar, 1 tbsp - 49 cals

Dinner- Honey Mustard Chicken and Steamed broccoli

• Perdue Fit and Easy Chicken Breast - 220 cals
• Steamed broccoli, 2 cups - 60 cals
• Shredded Colby Jack cheese, 1 serving - 110 cals
• Mustard, 3 tsp - 10 cals
• Honey, 3 tsp - 43 cals
• Skinny cow ice cream sandwich - 140 cals

Exercise - Ran 6 miles burning 532 cals

So here is the rundown.  My allotment is 2386 a day.  I consumed 1975 and burned 532.  Subtract and I get 1443 for my daily calorie intake. That is well below my daily allotment which means weight loss over time.  Now, some days I eat more than this and my daily intake is more but still under the suggested amount for losing 4 lbs in 4 months.  If I had been extra hungry or gone out to eat so that I consumed more, I could have eaten 2386 + 532, for a total of 2918 and I still would have met my goal.  Make sense?  MyNetDiary does some other sorts of math in there that I don't totally understand, but this is my focus here.

One thing you can see from the menu above is that you can eat a LOT of fruits and veggies without many calories.  That way, you fill up on great foods and fewer cals.  Compare the carrots and the hershey bars.  One serving of carrots is a small handful (I don't know the exact number) and it is 30 calories.  That means you could eat 2 cups or more and still not consume as many calories as 2 miniature hershey bars.  Those carrots are much more filling than the hershey bars and will keep your appetite satiated longer.  The same idea goes for all of that fruit.

Tomorrow I will post "A (Fun) Day in the Life of a Calorie Counter" to show what eating out and a trip to the movies looks like and how to manage that.  It can be done, but you have to be choosy and make deals with yourself.  "I would rather have popcorn later than a roll with lunch now."  That kind of thing.  It isn't all fruits and veggies all the time.  You can have your favorites too, you just have to plan for them.  I will also include some very helpful links and resources I have gleaned from Nutrition 200, one of UAH's in-class and online courses taught by dietitian, Barbara Johnson.

The Nitty Gritty on Calorie Counting

Counting calories can be an enlightening experience whether you are trying to lose weight, maintain, or if you just want to know your daily intake.  Even though I have done it before and have a general idea of serving sizes and how many calories different foods contain, I still found myself surprised at how many I could consume before dinner time.  It is this knowledge with a little addition and subtraction that has kept me on track these last 2 weeks.

Here's my little testimony before I get started.  I started watching my calories Friday, May 13.  I downloaded the MyNetDiary app on my iphone (you can also use it online) and began keeping track of what I ate and what I burned.  I answered several questions about myself, my current weight, my height, etc.  I also said I'd like to lose 4 pounds by August.  I was more interested in maintaining, but this gave me something reasonable to work toward.

As of this morning, I have lost 2 lbs in 13 days.  It doesn't sound like much, but it is 50% of my goal, and if I was trying to lose more...say 20 lbs, at this rate it would take me about 4 months give or take some days.  That means by September you could be 20 lbs lighter and that is only if you are losing weight at my moderate rate.  So let's take a look.

Getting Started*

Find a program such as MyNetDiary or something comparable and figure out a desired weight loss amount and a time frame for losing that weight.  Make it reasonable, otherwise you'll be hungry all the time and it will be easier to quit.  This should give you a daily calorie amount to stick to in order to reach your goal.  I would caution you against accepting any goal below 2000 calories a day.  If you do, as a woman, do not go below 1200.  Men, do not go below 1500. You can't get all of your nutrients if you go below that. Just remember, the harder it is to follow, the easier it will be to quit.  Be sensible or you won't last.

Once you have your daily allotted calorie amount, use your iphone app, a website, or purchase a calorie book from the bookstore.  This will help you keep track of what you are eating.  Do not get discouraged.  It is a little challenging at first, especially if you have not been paying attention to this, but you will figure it out in time.  I will include examples of my daily meals to give you some ideas, as well.

Losing weight will be MUCH easier if you exercise daily.  You know my exercise of choice is running, but there is so much more out there if that is not for you.  Find something you LIKE to do.  Give yourself something to look forward to.  A simple daily walk will suffice, especially if you were getting no exercise before.  Find a friend to join you.  Fill an ipod with your favorite kick-butt songs.  Walk with the kids to the park.  Buy some rollerblades.  Mow the yard.  Find what you love and do that. 

Your program, website or book will tell you how many calories certain activities burn.  Input your duration of the activity and there is you calorie loss.  This increases the amount of calories you can have, BUT if you want the weight to come off a little faster, try to maintain the original calorie amount when you can.  The more vigorously you exercise, however, the more calories (energy) you will need.  So monitor how you feel above everything else.

Write it all down.  Whether you are using a website, an iphone app, or a journal, track your daily progress.  Weigh each morning (once a day max - don't get carried away because weight fluctuates - even day to day so once a week might be better), and write that down.  Keep track of total calories eaten and total calories burned.  You can keep track of other things such as water and vitamins, but that is not necessary if record keeping is not your thing.  MyNetDiary produces a handy little chart and to me, it is encouraging to see the line begin to drop with weight loss.

That is all I will say for today.  Tomorrow I will include examples of what I am eating every day, my own calorie allotment, and exercise to show you what this looks like on a day to day basis.   E-mail me if you have any questions and I will be glad to answer as best I can!  Good luck getting started!

*I am not a doctor or any sort of health professional (unfortunately) for that matter, so please approach anything I say with caution, taking into consideration your own health and any conditions such as diabetes, high blood pressure, etc.  Talk to your doctor if necessary before starting something like this.  Be smart.  This approach is not meant to be an extreme one-week quick fix, but a gradual healthy lifestyle change. 

Related posts: The Taste of Skinny and A Culture of Calories.

Tuesday's Treat

Today's treat is the Bowl O' Fruit.  Now hear me out before you say I'm not telling you anything new. You probably already know that you need several servings (cups) of fruit a day.  What I'm suggesting is making your fruit more accessible and convenient to you and your family. 

It is one thing to grab an orange and throw it in your lunchbox or purse for later.  It is easy to grab a banana on the way to softball practice.  But strawberries, blueberries, peaches, grapes - anything that requires cutting, washing and more preparation than grabbing and going - these often get left at the grocery store (or slowing rotting in the fridge).  And I don't know about you, but I get tired of eating bananas every day.

I got this idea from my sister who always has a bowl of fresh, cut fruit sitting in her fridge.  Blueberries, strawberries, grapes, oranges, peaches - some variation of these sit at the ready for easy grabbing and going.  So I decided to try it myself.  And it works!  I am eating more fruit each day than ever before. The first mixture was strawberries, grapes, and peaches and not a single piece went to waste.  The second and current batch includes blueberries.

Both Jason and I fill a small container each  morning so that we have delicious fresh fruit in our lunches.  All it takes is a trip to the store and a few minutes of cutting on a Sunday night, and then we are set for the rest of the week.  You can choose any mixture of fruit that you like, and maybe even some you don't.  Pairing a sweet fruit with a not-so-sweet fruit is usually a delicious combination.  Add some cottage cheese or some nuts and you have a healthy, filling and convenient snack.

Give it a try and enjoy!

A Culture of Calories

A few days ago I wrote about "The Taste of Skinny" and shared a bit of my history with the whole weight loss and gain thing. Since writing that post, I've worried about it somewhat.  I wanted to be as honest as possible about it because I want others struggling in those areas to see that change can happen and explain how I did it, should that help but... to be honest again... I've had many a close friend and mere acquaintance dislike the fact that I care about this.  I've been viewed as shallow, extreme, fanatical, ridiculous...the works.  So, when I decide to do something like count my calories and keep up with my daily intake, mum is usually the word.  To share this would be met with a roll of the eyes, the shaking of heads and a snide comment or two.  In my non-running circles of friends and acquaintances, I try not to bring up my running, gym classes, upcoming races or anything like that unless asked.  The exception, of course, is this blog which I try to turn into a resource for those who are interested.  

There exists the misconception that I (along with many others like myself) can eat whatever I want because I run.  That is only true when running 50-60 miles a week.  And even then I try not to get carried away.  The only reason I remain at a reasonable weight for my height is because I am watching it.  The moment ANYONE lets their guard down, the weight creeps on until suddenly jeans are tight and we wonder how in the world that happened.  That goes for everyone!  Athletes and non-athletes alike!  Few are exempt.

And our society, our culture unfortunately cultivates this. First of all, let's consider lifestyle.  We drive everywhere (sitting).  We work for 8-10 or more hours a day, and I'd bet that MOST of you have desk jobs (more sitting).  We drive home.  We are tired by this point so we watch some TV before bed (and even more sitting).  And that, my friends, is a day in the life of your average American.  And what really bothers me is people will watch their health and fitness fly out the door in the name of dedication to the job! 

Let's also consider our culture of consumers.  We like convenience.  And can you really blame us?  We are busy working our 8-5 jobs every day and driving all over the place for different variations of sitting activities.  So we need fast food.  We also demand for things to be certain colors and to have certain textures.  Fruits should be brightly colored, whether they are naturally that way or not.  We want foods to have the appropriate texture and last forever, so companies pump these products full of man-made fats and preservatives to meet these demands. 

On a more positive (and possibly naive) note, I do believe our demands are changing.  We no longer want trans fats, even if they make our food flaky and soft.  We don't want our fruits sprayed with all sorts of things that might harm us.  We don't want preservatives for the sake of pleasant looking foods.  Well...we don't want it as much as we used to.  So food manufacturers are putting more things on labels and I've even seen certain things (such as partially hydrogenated oils) disappear from the ingredients of certain products I know used to contain them.  I still have to spend a lot of time in the grocery store reading labels and double checking everything I buy, but to me this is worth it.  Fun, even, at times. 

Okay, so the soapbox portion of this little project is over and I really am going to get into the details of what it is I am doing to watch and manage calorie intake and how I think it can benefit you, should you want to give it a try.  Stay tuned!

Red Sass and I Reunite!

It has been a most wonderful Saturday. I ran the Cotton Row 5k course with some No Boundaries team members (only getting a little off course once) and then ran the 10k course solo, trying to push my pace. I managed an 8:26 overall, which was not bad, but I think I had more fun running with Shannon and my girls.

This afternoon I tackled the chores. I watered my plants (partly because I locked myself out of the house and had to wait for Jason to finish his run), did some laundry (which is still ongoing), washed dishes and cleaned the kitchen, helped Jason put up our new microwave (so that all of our appliances match now), re-cleaned the kitchen, and then I HOPPED ON MY BIKE! Red Sass and I together again!

It felt great. I only rode 10 miles and I stayed inside my neighborhood the whole time, but it was a good start. I've got a lot of work to do in order to be ready for any triathlons or century rides this summer, but I think I will enjoy the process of improving in this area. Remembering all the fun and adventures of last summer...I cannot wait to give it all a go again! Marathon season may be over, but I've got tri season to look forward to and I'm pretty pumped.

For now, a much needed shower. I've been a salty dog since 6:00 am!

Magical Mornings

I never would have thought I'd turn into a morning runner.  I remember the days of Mom waking me up saying "Rise and shine!" while she opened my blinds, dancing around the room like she hadn't a care in the world (and being a high school guidance counselor she had plenty).  I would mentally groan and roll my eyes and turn away from the light coming in through the blinds.  I knew that I would never be that annoying so early in the morning.

Ah, that word "never".  I have been proven wrong almost every time I use it.  I can't say I'm complaining in this case, however.  Having become a morning person and runner, I get to experience the most beautiful, magical mornings, each one different and so perfect.

This morning I set out from my house around 5:30 to meet my No Boundaries group at a school about 2 miles away.  Earlier in the spring it was still dark at this time, but now when I start out I have dim, light blue skies and the hint of a sunrise beginning to peak over the horizon.  It is beautiful.  And peaceful.  Few cars are out and about yet so I feel like it is just me and the morning enjoying each others quiet company. 

I had my ipod with me so I turned to a song I'd just downloaded and I kept the volume low. I listened to  OneRepublic's "Good Life" which I think is the perfect early morning running song.  I really felt the words as I ran along, "Oh, this has got to be a good life, this could really be a good life, a good life...."  With the colors of the sky, the birds, the breeze, the flowers, and a sweet husband and pup still sleeping at home, I looked to the sky and sent the words of the song to the Creator of it all.  It really is a good life and I get to experience it anew every single morning. 

I reached the 7 mile mark a little bit before reaching my house, so I stopped my watch and walked the rest of the way, wanting to stay under the spell of this beautiful morning a bit longer.  I didn't want it to end.  I wanted to hold onto that feeling.  Walking inside would mean it was time to get ready for work and getting ready for work would mean it was time to go.  And working would mean I'd have to take my head out of the clouds and focus on editing class material, helping students and instructors, talking with my co-workers.  These are all things I enjoy quite a bit, but I knew they would not compare to the magic of my morning. 

I stood stretching until the song (I listened to it multiple times) came to an end.  The last line says, "But please tell me, what is there to complain about?"  Nothing. Absolutely nothing.

The Taste of Skinny

Back in 2005-ish I found myself a little heavier than I wanted to be.  I was working full time and attending classes for a Master's degree 3 nights a week.  I was dating a guy and so when I wasn't in class I would be at his house watching TV.  This lifestyle meant a lot of sitting.  It was winter so it was dark by the time I got home each afternoon. That meant very little running since I wasn't a morning runner yet.  And over time a few pounds crept on to my 5'3 frame...and then a few more.

I didn't like it, but I wasn't sure what to do about it.  I ran when I could, but I did not eat very well.  Looking back, I don't think I really knew how. 

I talked to Mom about it and she gave me a Prevention Magazine article about "grazing." I bought a calorie counting book and a little journal where I could keep track of my calories and my exercise.  I also joined the university gym so I could exercise at night. I eventually finished my classes and broke up with the guy and his TV (I didn't have one at my house).

The majorly eye-opening thing was how easy it was to consume too many calories.  Once I started counting and paying attention to what food contained, I was shocked!  I measured and counted and added and planned.  I started reading labels and trying to get more fruits and veggies in my diet. I ate 5 small meals instead of 3 big ones.  I stopped eating out because that was hardly worth the calorie intake or the money.  I discovered fun gym classes such as cycling and muscle works.  I went rollerblading at the greenway and I continued to run.

And it happened.  Over the course of about 6 months, I lost 10 pounds...and then a few more.  Running became easier and my pace began to drop.  I became more confident and happier too.  Men started to notice me and I'm not going to lie - that was fun.  I got some highlights in my hair and a sassy new cut. I left my easy, dead-end job for one with more promise, and eventually met the man who would become my husband.

I look back at those days and I have to smile.  I had the absolute time of my life.  A friend of mine recently shared a quote she'd read, and at first I thought it was so petty and shallow - mean even.  But then I realized it was true. She said, "Nothing tastes as good as skinny feels."  I was living proof that feeling better about how I looked (whether you would classify it as "skinny" or not) meant way more to me than anything I could consume. 

I mentioned in some previous posts that I have returned to my calorie counting days.  I haven't put on any weight, but I have decreased my physical activity somewhat, so I decided a refresher course was in order.  With extreme training comes the added bonus of (almost) getting to eat whatever I want.  When the marathon and ultra-marathon training comes to a temporary close, however, I can't eat like that without consequences. 

Once again, I am shocked.  Jason has joined me in this and together we shake our heads at just how difficult it seems to maintain a healthy weight and not gain any extra.  It seems almost impossible without burning at least 500 calories a day, emphasis on "at least."  I write down every single morsel that enters my mouth, and it is astounding how quickly everything adds up.  I pack my lunches, count everything I put in my coffee, and cringe at the thought of eating out.

So yeah, it is a little challenging at the moment.  Jason believes we will get used to this in about a week.  And overall, I feel really good about taking care of myself, fueling my body with less bad stuff and more good stuff to make those calories count toward my overall health.  I intend to share this new little journey on this blog, in hopes that it might help readers who find themselves where I did back in 2005 and now.  Whether you are trying to lose weight, or simply hoping to maintain, I believe our culture has made it somewhat difficult and I'd like to break the cycle.  America's obesity rates are climbing rapidly and I often wonder if it is simply because people don't know how to do it, don't believe they can, and don't realize how incredibly worth it it is to like the person you see in the mirror.  Sure, there's more to that than body image, but the way you see your physical self plays a massive role in how you view the rest.

Race Pace and Sidewalk Chalk

Yesterday afternoon I left work at 5:00 and drove straight to the local Greenway to mark the 3 mile course for my No Boundaries Team.  I got a piece of sidewalk chalk out of the little bin I keep in my car, and set my watch.  Not only did I intend to mark the course, I also wanted to see what a 7:15 pace felt like.  I did not realize when I set my Cotton Row goal of 45 minutes that it would mean running a 7:15 pace.  I can do that for a 5k on a good day but a 10k...? 

For some reason I thought a 45 minute 10k would be around a 7:30 pace.  When I ran my 47:03 Cotton Row in 2009, that was a 7:35 pace. I had no idea.  The more I thought about it, the more I felt like I was reaching too high this time.  And at this point, there is not much I can do to be more trained than I already am for a race on May 31.

Still, I wanted to see how it felt, and maybe reevaluate what I thought about my too-lofty goal.

I ran the first 1.5 holding pace.  My first mile was a 7:16.  I stopped at the 1.5 mark to write on the path that it was the turnaround point and then I gave myself a talking to.  I reminded myself of a conversation I'd had a few days ago with the head of our Health and Physical Ed department.  He had asked about my recent marathon, which led to a discussion on why athletes slow down or stop. He believes it is our brains that convince us we must, not our bodies.  I tried to consider this and to tell myself not to slow down even when I felt I should.

I also created a mantra.  It is more how I like to picture myself than anything powerful and moving.  I believe that how we see ourselves is what we often become, and so I've been trying to tap into that notion by picturing a small, fast runner moving down the road at a smooth, fast pace. 

There was no one else around me and so I caught my breath and whispered to myself, "Small and fast, small and fast, you are small and fast."  I'm not sure why I chose "small" but...well...I am short.  Which means my legs are not very long.  I think of them as sort of short and stumpy, but that mental image is not one of speed and agility, so I've tried to change my mental image to match what I think a (short) fast runner would look like running a 7:15 pace. 

Something like this, although I imagine they are running quite a bit faster than a 7:15 pace here...

So with my mental image and my mantra and my talking to, I set out to finish my run.  My second mile was a 7:18 and I stopped again to write that my runners had 1 mile to go.  After that my legs felt like jello.  I like to think it was the starting and stopping more than the actual pace.  The last mile was an unfortunate 7:30.  This mile consisted of a few more stops as well, to write "less than half a mile to go." and then some words of encouragement, and a sad little running stick figure toward the end.  Sidewalk chalk is fun and I make sure to always use the entire stick I'm carrying each time I mark the course for my team. 

I finished my 3 mile run in 22:06 (7:22 average pace).  I was sort of okay with it.  For one thing, it wasn't that bad, and I really do believe if I hadn't stopped so many times, I might have been able to hold it closer to 7:15.  On the down side, the greenway is almost completely flat and Cotton Row is anything but.  Doubts filled my mind as I ran the course again with my No Boundaries team.

Still...a girl has to hope, right?  And dream and plan and set goals.  What sort of adventure would it be if I actually believed these doubts and perceived proofs that I will not, in fact, be able to manage a 7:15 pace at Cotton Row?  So I still intend to give it a go.  At the very least, I'd like to take my old time down, even by mere seconds.  And despite the fact that it is only 14 days away, I may train these next 7 just because I want to.  I may try to feel that 7:15 pace a few more times between now and then.  I may test out the theory that my mind, not my body, is the problem.  

And if not May 31, I will just keep running after it. 

Tuesday's Treats

Today's treat is one I found (surprisingly) in the break room at work.  The break room/kitchen here is a mixed bag.  Sometimes I find something healthy and helpful like fruit or pretzel sticks, and sometimes I find baked goods and candies. I try to steer clear of those and most of the time I succeed.  When I saw a box of Newton Fruit Thins there, I was curious and picked up the package to read the label.

I saw nothing unhealthy there, so I tried one.  DELISH!  They are thin, crunchy cookies and come in flavors such as Blueberry and Brown Sugar (my fave), Cranberry Citrus Oat, and Fig and Honey.  They have real bits of fruit in them and you can have 3 cookies for 140 calories, perfect with a cup of coffee.

I was hesitant at first to try these because the regular soft fig newtons have partially hydrogenated oils in them.  These, however, do not.  I think this is true of most (but not all) crunchy cookies versus soft cookies.  To make them soft, manufacturers add unhealthy oils and fats to achieve a texture that is desirable for consumers.  If you prefer a soft cookie, try baking them yourself at home.  My husband bakes cookies from time to time, making small batches so that we each only have 5 or 6 (which sounds like a lot but...okay, its a lot).  These cookies are usually soft, but all the ingredients are natural.  No man-made oils or fats.  Sure, there is sugar and butter, but knowing what I'm getting is better to me than putting something harmful into my system.

So there you have it!  I have found these at Target so far, but I'm sure the other stores will start getting them soon.  Enjoy!

Am I Back?

I've written in the last few posts (which were as few and far between as my runs), that I've felt unmotivated to do much besides lay on the couch and watch cheesy romances.  Did I not say that?  Well, that is exactly how I've felt.  Give me an ice cream sandwich and a cheesy romance movie and I'm good.  And while Jason was out of town, that was pretty much what I did.  Well, except for planting an amazing flowerbed in my front yard and working.  Every night I either watched Ally McBeal on Netflix (don't judge me) or some equally cheesy movie that I will not publicly admit to watching.

I did a little running here and there.  I started and restarted the pushup challenge (I never got passed Day 2 of Week 1).  But the lack of motivation was bothering me and I hoped it would pass soon.  As much as I could get myself to I ran anyway, and most of the time it was a positive experience I tried to remember for next time.

I ended up downloading an iphone app called MyNetDiary, which would help me keep track of my calories so that I wouldn't gain weight with the lessening of my physical activity.  I told it I'd like to lose 4 lbs by August, but I don't care too much about that as long as I don't gain.  This has worked out pretty well.  It holds me accountable for what I'm eating (helping me to stop after ONE ice cream sandwich) and motivates me to get some exercise as well since that increases the intake of calories I can have.  It isn't over the top, it just helps me keep track.

After running the Cotton Row course yesterday and feeling so good, I wanted to hold on to that.  I made a date to meet the girls this morning and ended up running 10 miles.  It felt AWESOME!  I have not run 10 miles since the Andrew Jackson Marathon and before that I was keeping a base of at least one 10 miler a week, if not two.  We averaged a 9:18 pace, which was just fine with me at 5:00 in the morning.  It was chilly with a misty rain, but it was just perfect to me.  My girls, some miles, feeling strong - I have missed it all.

Tomorrow I plan to hit my early morning Yoga class and I will do this every Tuesday until June 7 when I start a Boot Camp class with my sister.  I've never done a boot camp before, but I already feel hard core just signing up.  This will be every Tuesday and Thursday morning for 6 weeks.  I'm excited even though I have no idea what to expect.  On the other days I will run, hopefully fitting in some cycling and swimming as well.

So I feel like I am back.  I don't want to jump the gun but...I'm jumping. I don't think I can use my hot April 9th marathon as an excuse any more and I'm ready to get back to it.  With Cotton Row and Boot Camp coming up, I've got something to look forward to and that is renewing my motivation every day.  A fun sister and awesome running pals help as well.

P.S.  Tuesday Treats WILL be back tomorrow.  And by the way, I was sort of hoping for reader input on those so... get with it. 

Cotton Row 10k Training

This morning I ran the Cotton Row 10k course for the second time this training season.  For some reason, I love this course and this race.  A slightly rolling course for the first 3 miles, a brutal pace-dropping hill in the middle, and then a slight downhill for the rest of the way.  Charming old neighborhoods, awesome canopied streets, and downtown Huntsville (which I also think is charming).  And then there is the turnout.  It isn't just the regulars of the running community but everyone who is interested in running at all.  I love seeing people from the places I've worked, church friends, and then all the usual running crew.  It is such a festive atmosphere, full of fun and excitement for the challenging course ahead.  It feels like the entire community turns out to run the 10k or the 5k - and there is a 1 mile too.

This year I may be running all three.  I'll be racing the 10k for myself.  I'm going for 45 minutes.  My best is 47 minutes.  A big leap, I know, but I think it is doable and I'm hitting some hard hills, trying to run shorter, faster distances, and telling myself over and over again that I am small and fast.  I think this is as true as I make it. 

For the 5k, I'll be running with a new friend and current No Boundaries participant named Melinda.  She is one of our strongest runners this time around and her goal is to run the 5k in 30 minutes.  I think she has that in the bag.  This Friday morning we did a 3 miler and her splits were 10:33, 9:58, and 9:15.  She said she was dying, but she didn't slow and she's still breathing so...I think she will be fine.  I intend to see if she'd be interested in training for a 10k once she has completed this 5k. I'd love to help her get there if she is.

I'm not sure if I will be running the 1 mile, but an old work buddy has asked if I would be willing to run with a grandkid of his since they have more kids running than they have adults to accompany them.  I said sure.  I ran with my niece one year, although I don't think she really cared for it much.  Neither she nor my nephew have expressed any desire to run but...I hold out hope that maybe some day they might.

I remember when I ran Cotton Row for the very first time in 1996.  I was 16 years old and still living in Panama City at the time.  My sister had married that year and moved to Huntsville so we came to visit and run the race.  I had never in my life witnessed a hill like the one at mile 3.  My jaw fell open as I watched the momentum of the crowd slow considerably and I thought, "You've got to be kidding me."  Panama City didn't even have bumps in the road, let alone hills of this magnitude.  I managed to get myself to the top, but had to walk once I got there.  My lungs were heaving and I wanted to lie down.  At that time in my life, I believed that if you walked during a race it no longer counted as a race.  And I had walked.  In a race.  For the first time.

I recently found the booklet from that year and my time was 1:12:00.  It is currently 47:00.  That is pretty amazing to me.  And I no longer have to walk after I shimmy up that hill.  That may be another reason I love this race so much.  I get to look back and see how far I've come and that is a huge encouragement to someone who still hopes to break their own records and run faster than they ever imagined imagining was possible. 

Despite my lack of motivation since the Andrew Jackson Marathon, this race helps to awaken it again.  New possibilities, new goals and one majorly hard hill.  May 31, Memorial Day.  Sign up if you haven't already!  It is a great race!

Jason leading the pack in the Cotton Row 10k 2009

Conferencing

For the last month or so, I and two co-workers have been planning to attend the Scholars Institute Conference in Tuscaloosa, AL.  After all the destruction of April 27, I was sure it would be canceled.  When I received an e-mail a few days ago from the planning committee excitedly telling us all that it was still on, I had to shake my head and think, WHY? 

I'm looking forward to it and not looking forward to it. 

For one thing, I am a woman of habit and routine.  I like to get up and run with my girls or alone in the mornings.  I like to attend my gym classes.  I like to go into my little job and know what to expect from the day.  I like my coffee.  I like the cooties belonging to me, Jason and Chance - not those of hotels (although, staying in a hotel is sort of fun from time to time).  So I'm not totally thrilled with getting out of routine for something that isn't a fun trip with my fella (I know this makes me sound horribly old and boring, but there it is).  

However, after reading the agenda and the different sessions I can attend, I am looking forward to hearing what they have to say about some of these topics.  I think it will not only benefit what I am doing now, but things I may want to do in the future as well. 

But then there is the whole tornado thing.  Tuscaloosa was hit much harder than we were.  And I know things have to go back to normal, people have to go back to work and the things that were planned must go on but...something still does not feel quite right...even if it is.

Either way, off I go.  I've tried (tried) to quit whining about it and look more at the positive side I listed above.
As far as running goes...you know, the purpose of this blog...well, I'm running.  I don't really have a training plan, even though I'm still holding out hope of a 10k PR at Cotton Row, May 31.  I ran the course twice on Sunday - early morning with Shannon and some of the morning crew, and in the afternoon with Mom and Sis.  I'm trying to throw in hard hills when I do run, and my time in Kentucky was great practice on that front.  So we shall see.  I kind of wish my old motivation and drive would return soon, while I am enjoying the less intense training program of running whatever I want whenever I want.

After Ten Days...

After ten days off work and most things normal, I am back.  It is hard to know where to start.  I had so much to do before I left on that stormy Wednesday afternoon and now as I sit at my deceivingly neat desk, I know the pile is even higher.  But I chastise myself for complaining.  My home and my life are still intact, which is much more than I can say for so many others.  It will take much more than ten days for their lives to get back to normal.  For some, maybe even a lifetime.

On Thursday of last week, I went out to help.  I ended up at the home of an older couple who had lost their daughter to the tornadoes.  She had been at their home when the first one at 11:00am came through.  It had ripped apart trees and piled them all in her parents' backyard, covering an above-ground pool, a deck, a pool house, and several sheds.  The trees came all the way to the back porch, damaging the roof of the house.  After it passed, the daughter was afraid so she left their house and went to her grandmother's home. When another round of tornadoes came through at 4:00pm, she was killed and her grandmother was sent to the hospital. 

The couple had spent the last few days at the funeral home preparing for the funeral and could not even begin to think about the devastation in their backyard.  That is where we came in.  It felt really good to be a part of that.  After working there for a few hours, we moved down the street to help a lady who had mostly trees down all over her yard.  She'd been working at it for hours, with minimal progress being only one.  With two chainsaws and many willing hands we took over and in a little over an hour, most of the debris had been dragged to the street for pick-up. 

As I drove home that afternoon, I felt good about the work that had been done but also like I hadn't even touched the tip of the iceberg, so to speak.  I wrote checks and shopped for supplies but...compared to the totality of the damage and loss, my donations didn't seem like even a drop in the bucket.  And then there's the bigger issue of lives and families lost.  These things can't be fixed with chainsaws and checks written. 

I have heard amazing stories. Stories of people hidden in a closet or under the stairs, and when they came out, all that was standing was the place where they were.  Children claimed to have been protected by "the man with wings" or someone who told them not to be afraid. As my very own niece and nephew took shelter in a bathroom with my sister, when asked if they wanted her to pray, my niece responded, "more than anything."  These stories touch my heart and strengthen my faith.

The Scarlett O'Hara part of me wants to get on with my life.  I want to feel happy and carefree.  I don't like sadness and heartache.  I don't like it when people hurt, when people fight or argue or lose people they love.  My first response to all of this is to run as far away from it as possible, where all is happy and normal again.  To think about it all later.  So I've had to force myself to look at this right in the face.  To allow the fear and uncertainty and sadness inside and then to figure out what to do with it.  It took all the courage I could summon to drive to the church and ask where I could go work.  I felt ashamed of that.  I knew this was a time to put fears aside and get out there and help. 

Despite the fact that my home and life are still intact after these 10 days, I know things inside have changed.  Every time I start to complain or whine about something, I am stopped by thinking of those who would love to face the small inconveniences and perceived stresses I'm facing.  I've had to face some things about myself I didn't realize were there, such as fear of pain and sadness.  I've found a good bit of selfishness that needs to be rooted out and a good bit of faith that needs to be built upon.

There's really no conclusion to this post, as I hope the things in the above paragraph are ongoing.  I hope God shows me opportunities to give, to help and to love, and that He forgives me for the ones I miss.  I hope to take from all of this more courage and faith for the next round of storms that come, in whatever form they may take.

Tornadic

I used to laugh at the word, "tornadic" wondering if it was some term made up by overly dramatic weathermen.  It turned a little less funny, however, on May 27, 2011.  The day started out normally.  I woke up to a rainy morning and went to work with plans of what I would get done that day and an afternoon run.  Around mid-morning, however, the tornado sirens began to go off, and then around 1:00 pm they sent us home.  I stopped by Julie's on my way and hung out with them for an hour and then headed home to make use of the free afternoon by getting some housework done. 

Around 4:00pm it hit again, and much harder this time.  I tried not to turn on the weather, but as it got crazier outside, I decided to tune in.  Jason got home shortly after and together we watched the craziest weather cell we had seen to date pass by twice.  When power went out, we did what all foolish weather watchers do and stood out on the front porch watching it.  For the first time ever, I saw Jason  made nervous by the weather conditions, and that made me even more so as I stood behind him on the porch, my chin resting on his shoulder, watching the sky turn dark and menacing colors, and the trees and rain blow in all directions.

It passed us by.  Power went out to stay and I lit candles.  I started reading "Unbroken" by Laura Hillenbrand with my book light and read until time for bed.  The darkness and the silence were eerie, so I ended up lighting another candle around 1:00 am just so things were not so black.

The next morning Jason made me coffee and pancakes with his camping stove, and I hung out all of our wet clothes to dry in the cool morning air.  When he read on his blackberry that power could be out for several days and there was a curfew, I said we needed to go visit family.  We called his mom and asked if we could come.  She was delighted to have us, so we packed a few items, the pup, and headed north. 

About 6 miles out on our way to the interstate, we were shocked to see just how close the actual tornado had come.  Trees were broken in half as if a giant with sheers had cut them all back.  It looked like that same giant had sat upon all the houses, and a trailer was ripped in two.  The belongings of these houses could be seen lining the fences nearby, and the sight was made even worse by the arrival of those who had lived there.  They stood milling about as if unsure what to do.  My heart began a slow descent into my stomach as I realized just how close it had all come, followed by what these people had to face in front of them.

As we drove out of town, we listened to the radio stations give people help on finding gas, ice, medical assistance and generators.  When we got to Jason's parents, we watched the news and learned of the devastation in Tuscaloosa and other areas in North Alabama.  My heart broke for all of those who lost friends and family, and for those who lost possessions as well.  I know and they probably know that all of this is just stuff and most of it is replaceable...but that does not diminish the hard road ahead. 

I felt guilty for running off to a safe place with electricity, plenty of food and water.  I told myself that I would not be using up resources that others would need and that it was good to leave, but I still wondered if I should have stayed to assist those people I saw 5 miles from my home. 

We stayed in Glasgow, KY until Tuesday morning, when we arose early and headed home.  We did have a wonderful time there.  It was good to see family and to run through those amazing Kentucky hills.  Running through the countryside I talked to God about what had happened and tried to find understanding and peace in my heart about it all.  Why them and not us?  What happens one day if it is us?  What if I have children to protect?  Will I be strong and brave enough to do it?  What if I lose them?  What if they lose me?  Fear and doubt creep in with disasters of this sort and I needed to work all of that out, to strengthen my own faith, and to pray for all of those going through what I was fearing.  So that is what I did running through the Kentucky hillside.  And those runs were some of the fastest to date on those mountainous country roads. 

We returned to a home just as we'd left it and with the added bonus of power.  I never knew I'd be so excited to see the lights come on.  It is now Wednesday and I will not be returning to work until Monday.  I find this extremely fun, as I get to live out my dreams of housewifedom.  However, I'm also planning out my strategy of how and who to help.  There are plenty of opportunities here and with all of this free time on my hands and the resources I have in abundance, I plan to make use of it all.  I am honored to do so.  

I do have a few stories that I may share here from my sister and some dear running friends.  The storms were not so kind to everyone I know, but they are okay and the damage is repairable.  I am thankful beyond measure for this, while hurting for those struggling much more than I did and have. I will be adding my prayers and efforts to those of so many others as we try to recover from these storms.