Happy Sunday everyone! I imagine that by the time most of you are reading this it is at least Monday. I have been a bit of a slacker on my blogging this weekend, and I'm sorry for that. Family time took a little bit of priority this weekend. Today was going to be my cross-training day after my long run on Friday. Unfortunately, after a full day of work, I wasn't able to fit in the bike ride before going to family dinner. This is something I have been working hard on, not letting time get away, and prioritizing. Today family won over exercise. I'm OK with that. The key for me now is to be sure to be right on it tomorrow. Do my run as planned. Keep up with my schedule.
As I said last week, starting tomorrow I will have a guest blogger, my number one cheerleader and supporter, Tracy. She wears a lot of hats in our house, one of which is the title of Executive Chef. Our menu this week will consist of Diabetic friendly dinner entrees. Each night we will post the recipe for that night's dinner along with a review of the meal. The goal is to show that you can eat amazing food and still be good to your blood sugar. The added bonus is that, thanks to my schedule this week (I have all night shifts), we will be also writing about how well each meal reheats.
Just to get your mouth watering, tomorrow night we will be having Apple Glazed Pork Roast. Until then... Bon Appetit!
Sunday, February 28, 2010
A great site for some Diabetes info
Diabetes Care, Information & Support | Changing Life With Diabetes
www.changingdiabetes-us.com
Get the diabetes information you need on managing and planning your diabetes care. Find diabetes support, menu planning tools and more. You can start changing life with diabetes at ChangingDiabetes-US.com.
www.changingdiabetes-us.com
Get the diabetes information you need on managing and planning your diabetes care. Find diabetes support, menu planning tools and more. You can start changing life with diabetes at ChangingDiabetes-US.com.
Saturday, February 27, 2010
Over the hump
Today, I wish I could predate these. I really wanted to write yesterday, but I just didn't believe anyone wanted to read a post that said, "I ran... Far... Good night." That is just about all of the blogging that my remaining energy would've let me complete. I was tired for a good reason though. Yes, running fourteen miles was a large part of it, but it was the evening's activities that not only used up most of my remaining energy, but also made me very proud. My young nephew had a Scouting awards banquet. He received a very high award for his age, the arrow of light. Only a very small percentage of Scouts get it. Great Job Samuell!
So now, on to secondary business: yesterday's run. It was a perfect day for a long run - lightly overcast, nice and cool out. I think my Dad was definitely watching out for me. I didn't start out as early as I had hoped though. The route I had chosen for yesterday was a great run, but had every opportunity for being twice as hard as necessary. The wind on the bay tends to pick up, like clockwork, in the afternoon. That means that the chance of a head wind was great. Fortunately though, I got lucky. I started my run at a little past 1:00 which is normally right when the wind starts up. But not Friday. The wind didn't start until I was almost at my turn around point seven miles in, when it became a tail wind for me. Thanks Dad.
I did a lot of pre-run prep for this one. As the runs get longer, that part becomes very necessary. I drive the route and every two miles or so I hide half bottles of water and Gatorade. During the marathon they offer it almost every mile, but I think that's a bit excessive for training. It does help a lot though. If you wait until you need it, it's too late. The other thing that I did was start training with sports gels. For anyone that isn't familiar with them, they are small pouches of carbohydrate protein formula. They help with muscle recovery and also really help maintain energy along the run. One of the biggest problems I encounter is that no matter what I eat before a run, by mile seven my stomach is growling. The gel packs seem to bring me something extra since I can't exactly have a sandwhich along the way. I wear a belt that I can carry these in and, at every other water station, I eat one.
The prep seemed to work out for me. I finished my fourteen miles, just over the half way mark of a marathon, at my hopeful race pace of ten minutes a mile. That was VERY exciting; especially because I was a bit worried after my potential scare earlier in the week, and because, when I was done, I felt wonderful! I think the greatest part of the run was when I suddenly realized that I had no idea how far I had gone. I wasn't paying any attention to the scenery and my brain had NO clue what my legs were doing. Seriously. I reached a point, I think around mile eight or nine, when I suddenly looked around and said to myself, "Huh! I'm here already? What happened to the rest of the run?" And I looked down at my feet and they were just doing what they do. My brain had nothing to do with it. That's a good feeling.
Now, I feel I must be honest with everyone. I have to admit something. Through all the prep I did, and all the hard work I put in, I really owe the success of this one to something else. The real reason I got caught up and lost track of ten of the fourteen miles might have been compliments of something apart from hydration and nutrition. You see, I had my radio going on Friday, and one of the local stations was doing a theme weekend, an 80's weekend! Yes ladies and gentlemen, I rocked fourteen miles to the 80's, and I loved every minute of it. Whew. Glad I got that out there. Now I feel much better about my next request. Since I had no responses to my much earlier post asking for a football game at the end of the race as motivation, I came up with an easier request... Can anyone hook me up with a playlist of great 80's music that I can put on my mp3 player for the marathon??
So now, on to secondary business: yesterday's run. It was a perfect day for a long run - lightly overcast, nice and cool out. I think my Dad was definitely watching out for me. I didn't start out as early as I had hoped though. The route I had chosen for yesterday was a great run, but had every opportunity for being twice as hard as necessary. The wind on the bay tends to pick up, like clockwork, in the afternoon. That means that the chance of a head wind was great. Fortunately though, I got lucky. I started my run at a little past 1:00 which is normally right when the wind starts up. But not Friday. The wind didn't start until I was almost at my turn around point seven miles in, when it became a tail wind for me. Thanks Dad.
I did a lot of pre-run prep for this one. As the runs get longer, that part becomes very necessary. I drive the route and every two miles or so I hide half bottles of water and Gatorade. During the marathon they offer it almost every mile, but I think that's a bit excessive for training. It does help a lot though. If you wait until you need it, it's too late. The other thing that I did was start training with sports gels. For anyone that isn't familiar with them, they are small pouches of carbohydrate protein formula. They help with muscle recovery and also really help maintain energy along the run. One of the biggest problems I encounter is that no matter what I eat before a run, by mile seven my stomach is growling. The gel packs seem to bring me something extra since I can't exactly have a sandwhich along the way. I wear a belt that I can carry these in and, at every other water station, I eat one.
The prep seemed to work out for me. I finished my fourteen miles, just over the half way mark of a marathon, at my hopeful race pace of ten minutes a mile. That was VERY exciting; especially because I was a bit worried after my potential scare earlier in the week, and because, when I was done, I felt wonderful! I think the greatest part of the run was when I suddenly realized that I had no idea how far I had gone. I wasn't paying any attention to the scenery and my brain had NO clue what my legs were doing. Seriously. I reached a point, I think around mile eight or nine, when I suddenly looked around and said to myself, "Huh! I'm here already? What happened to the rest of the run?" And I looked down at my feet and they were just doing what they do. My brain had nothing to do with it. That's a good feeling.
Now, I feel I must be honest with everyone. I have to admit something. Through all the prep I did, and all the hard work I put in, I really owe the success of this one to something else. The real reason I got caught up and lost track of ten of the fourteen miles might have been compliments of something apart from hydration and nutrition. You see, I had my radio going on Friday, and one of the local stations was doing a theme weekend, an 80's weekend! Yes ladies and gentlemen, I rocked fourteen miles to the 80's, and I loved every minute of it. Whew. Glad I got that out there. Now I feel much better about my next request. Since I had no responses to my much earlier post asking for a football game at the end of the race as motivation, I came up with an easier request... Can anyone hook me up with a playlist of great 80's music that I can put on my mp3 player for the marathon??
Thursday, February 25, 2010
BOO Headwind! YEAH Tailwind!
There is absolutely nothing in this world, I have decided, that is quite as frustrating as running into a strong headwind. For anyone who has never experienced this, try and imagine jogging nicely along while someone pushes on your chest. That's sort of what it is like. So frustrating. It cripples you. It almost feels like you are going up hill, but as you look around you think to yourself, nope, this is definitely flat! Now given, today's run was an out and back, so I had the tailwind to look forward to. But seriously, when the first two miles feel like you've been pulling bricks, it's hard to imagine the relief that will come.
Fortunately, it did. And when it did. . . Hallelujah! (Just a side note, I had NO idea how to spell that, but from the kitchen without writing it down, Tracy nailed it on the first try! She should rock the Spelling Bee.) When I finally made my turn at mile three, I wasn't exactly excited about the next half. When I suddenly looked up and noticed that the second half had already gone down to being the last quarter though, my spirits went soaring! Pulling bricks turned into being pulled and I loved it! Needless to say, a great and very encouraging way to end a prep run for tomorrow's 14 miler down the Silver Strand. And as I say that, I may just have to look up the weather and see what time the wind will be picking up tomorrow. That area is notorious for windy conditions.
Before I sign off, just one more thing. A few days ago, on my water taxi, I transported a few very nice gentleman with his bike. We were discussing just that - the conditions and the head wind on the Strand. He tried to inform me that riding a bike into a head wind was harder than running into one? I don't know if he recognized the look I was giving him, but it was the one that said you must have fallen off your bike and bumped your head. Seriously, I would argue that until I am blue. How could it possibly be more difficult? You have gears! You have mechanical aid pushing you along! If anyone could enlighten me, I'm open to your arguments. But if I get nothing, then we know, runners are hard core.
A few facts about Diabetes:
Diabetes doubles your risk for heart attack and stroke.
Every 20 seconds. That's how often someone is diagnosed with Diabetes. In the next 24 hours, 4,320 new cases of Diabetes will be diagnosed.
24 million children and adults in the United States live with Diabetes. That's roughly 8% of the population.
1 in 3 American children born today will develop Diabetes if current trends continue.
Fortunately, it did. And when it did. . . Hallelujah! (Just a side note, I had NO idea how to spell that, but from the kitchen without writing it down, Tracy nailed it on the first try! She should rock the Spelling Bee.) When I finally made my turn at mile three, I wasn't exactly excited about the next half. When I suddenly looked up and noticed that the second half had already gone down to being the last quarter though, my spirits went soaring! Pulling bricks turned into being pulled and I loved it! Needless to say, a great and very encouraging way to end a prep run for tomorrow's 14 miler down the Silver Strand. And as I say that, I may just have to look up the weather and see what time the wind will be picking up tomorrow. That area is notorious for windy conditions.
Before I sign off, just one more thing. A few days ago, on my water taxi, I transported a few very nice gentleman with his bike. We were discussing just that - the conditions and the head wind on the Strand. He tried to inform me that riding a bike into a head wind was harder than running into one? I don't know if he recognized the look I was giving him, but it was the one that said you must have fallen off your bike and bumped your head. Seriously, I would argue that until I am blue. How could it possibly be more difficult? You have gears! You have mechanical aid pushing you along! If anyone could enlighten me, I'm open to your arguments. But if I get nothing, then we know, runners are hard core.
A few facts about Diabetes:
Diabetes doubles your risk for heart attack and stroke.
Every 20 seconds. That's how often someone is diagnosed with Diabetes. In the next 24 hours, 4,320 new cases of Diabetes will be diagnosed.
24 million children and adults in the United States live with Diabetes. That's roughly 8% of the population.
1 in 3 American children born today will develop Diabetes if current trends continue.
Wednesday, February 24, 2010
Back to Basics
Today was magic. . . but not exactly a good magic. I turned what was supposed to be a ten mile run into a seven miler. This was not by choice. This morning was one of those mornings in which you are hopeful, but not necessarily optimistic. I didn't know why, but something just didn't feel right. At about mile four I realized I was right. My calf muscles began tightening up more and more with every stride. If I learned one thing from my last marathon, it was that when something isn't right, don't try to power through it. Stop and fix it. So, that run turned into a long walk back to the car, and now I have a date with Tiger Balm.
If you have never heard of or used Tiger Balm, it is a miracle drug. It's a menthol rub that you put on sore muscles or injuries. If you wrap the area up in plastic wrap after, it just intensifies it. The next day, good as new. I owe this find to my buddy Ryan, a professional dancer, who swore by it. So, this afternoon - a date with Tiger Balm. Tomorrow - good as new.
What I would really like to know is why this happened. I've never had this issue before. I can understand a pulled muscle or ligament, but this is different. It was like a cramped muscle, but more intense. Back to the drawing board, I guess. What am I forgetting to do? It's an amazing thing with this training. It doesn't stop at running. It is such an all encompassing part of your life. It's amazing. As you get going on it, it seems like it sometimes becomes a no-brainer, you almost go on auto-pilot. I sometimes feel like I don't have to pay as much attention to what I'm doing. But now I think I'm going to have to start at the store. Meal plans are going to need to be a little more involved. Yesterday was a wonderful dinner of taco salad. Delicious, yes. Not exactly a great prep meal for my ten mile run today though. A good sustainable breakfast might have been better too. The bagel and smoothie didn't cut it. It never ceases to amaze me how what you eat and drink the day before can drastically change how you feel the day after. While I'm thinking about, I think I'll grab another glass of water too.
So for today, here is where I sit. . . legs all wrapped up, recovering, and a very valuable lesson learned. I'll talk to everyone tomorrow with a happy new set of legs.
If you have never heard of or used Tiger Balm, it is a miracle drug. It's a menthol rub that you put on sore muscles or injuries. If you wrap the area up in plastic wrap after, it just intensifies it. The next day, good as new. I owe this find to my buddy Ryan, a professional dancer, who swore by it. So, this afternoon - a date with Tiger Balm. Tomorrow - good as new.
What I would really like to know is why this happened. I've never had this issue before. I can understand a pulled muscle or ligament, but this is different. It was like a cramped muscle, but more intense. Back to the drawing board, I guess. What am I forgetting to do? It's an amazing thing with this training. It doesn't stop at running. It is such an all encompassing part of your life. It's amazing. As you get going on it, it seems like it sometimes becomes a no-brainer, you almost go on auto-pilot. I sometimes feel like I don't have to pay as much attention to what I'm doing. But now I think I'm going to have to start at the store. Meal plans are going to need to be a little more involved. Yesterday was a wonderful dinner of taco salad. Delicious, yes. Not exactly a great prep meal for my ten mile run today though. A good sustainable breakfast might have been better too. The bagel and smoothie didn't cut it. It never ceases to amaze me how what you eat and drink the day before can drastically change how you feel the day after. While I'm thinking about, I think I'll grab another glass of water too.
So for today, here is where I sit. . . legs all wrapped up, recovering, and a very valuable lesson learned. I'll talk to everyone tomorrow with a happy new set of legs.
Tuesday, February 23, 2010
Want to reverse diabetes?
This morning started off with a wonderful, relaxing three mile run. It was one of the nicest runs that I have done in a long time. Not because it was only three miles or because I was at the bay. It was because I had company. Yep, after months of trying to get people to come out, my friend Ashley decided to take me up on the offer. Boy am I glad. Normally the first mile is the toughest for me. My body isn’t warmed up and my legs are trying to tell me no, they don’t want to play today. But as I get to mile two or three I’m feeling better, and by six I’m on cruise control. This morning was different though. I had someone to talk to, a distraction. It’s really amazing what good company can do for you. I couldn’t believe it when we were done! It felt like we had just started.
It did get me to thinking about the difference in people and their workouts, however. For me, six miles is a great way to start things up. For most, that’s a journey that's not about to happen. So I would like to extend an invitation to anyone who would like to join me - whether it's for a shorter run/walk, maybe just for the first part of my run, or for the whole thing. If you bicycle, I’ll join you for a ride. If you swim, let’s do laps. Whatever it takes. If you are thinking about starting to exercise regularly, but can’t get motivated, I recommend finding a partner in crime. That way you both have someone to answer to.
Yesterday I was reading an amazing article about Diabetes and how to reverse it. Anyone who thinks Diabetes is a long way from them or something they don’t have to worry about, I plead with you to rethink and look around. I can almost guarantee that you know someone who has Diabetes. You just might not know it yet. Or they may not yet know it! What is truly scary is how many people do have it, but have yet to discover it. An estimated 23.6 million people in the United States have Diabetes. That is roughly 7.8% of the population. Amazing. Perhaps even scarier is that an estimated 57 million Americans over the age of 20 have what is called prediabetes. That is a condition in which blood glucose levels are higher than normal, but not quite high enough for a diagnosis of diabetes... yet. Some long term damaging effects to the body, particularly the heart and circulatory system, may start during the prediabetes phase of the disease.
With that unnerving knowledge now in your head, here is how you can win. A decent diet is a great start. Now don’t get me wrong; I’m not saying go on a diet. Whether you want to or actually need to, that’s up to you. I’m saying choose what you eat wisely. Counting calories is for the birds if you ask me, but one suggestion to help with portion control is use a smaller plate. It’s mental. You see food, you want to eat it. That’s my problem. Fill the plate! And even if I’m getting full, I’m so excited it’s there and I keep eating. Sometimes I even go for seconds. Instead, start using smaller plates and don't have those unneeded seconds. Serve at the stove instead of putting everything on the table, if that's what you need to do. At the end of this post, I will post a link to some amazing recipes that you wouldn’t believe were healthy.
The next great plan. . . Walk a little. I keep pushing it, and I’m sure people are saying "enough with it already," but I’m serious. A study done by the University of Michigan showed that prediabetic adults that walked for an hour each day improved their sensitivity to insulin by 59% and their ability to produce insulin by 31% in only seven days. That's not a typo... ONLY SEVEN DAYS! Over time, you could reduce your risk of getting diabetes by 58%! Tell me an hour a day isn’t worth it and I’ll be quiet. But I don’t think anyone can say that.
So please... Let’s make some small changes together. My wife, Tracy, and I are going to do a meal testing next week of all Diabetic friendly meals. She doesn’t know it yet, but it's happening. And if I can convince her, she will be doing recipe reviews too. So if you would like a guest speaker next week, be sure to let her know.
Tomorrow I do ten miles on the waterfront. Until then. . .
It did get me to thinking about the difference in people and their workouts, however. For me, six miles is a great way to start things up. For most, that’s a journey that's not about to happen. So I would like to extend an invitation to anyone who would like to join me - whether it's for a shorter run/walk, maybe just for the first part of my run, or for the whole thing. If you bicycle, I’ll join you for a ride. If you swim, let’s do laps. Whatever it takes. If you are thinking about starting to exercise regularly, but can’t get motivated, I recommend finding a partner in crime. That way you both have someone to answer to.
Yesterday I was reading an amazing article about Diabetes and how to reverse it. Anyone who thinks Diabetes is a long way from them or something they don’t have to worry about, I plead with you to rethink and look around. I can almost guarantee that you know someone who has Diabetes. You just might not know it yet. Or they may not yet know it! What is truly scary is how many people do have it, but have yet to discover it. An estimated 23.6 million people in the United States have Diabetes. That is roughly 7.8% of the population. Amazing. Perhaps even scarier is that an estimated 57 million Americans over the age of 20 have what is called prediabetes. That is a condition in which blood glucose levels are higher than normal, but not quite high enough for a diagnosis of diabetes... yet. Some long term damaging effects to the body, particularly the heart and circulatory system, may start during the prediabetes phase of the disease.
With that unnerving knowledge now in your head, here is how you can win. A decent diet is a great start. Now don’t get me wrong; I’m not saying go on a diet. Whether you want to or actually need to, that’s up to you. I’m saying choose what you eat wisely. Counting calories is for the birds if you ask me, but one suggestion to help with portion control is use a smaller plate. It’s mental. You see food, you want to eat it. That’s my problem. Fill the plate! And even if I’m getting full, I’m so excited it’s there and I keep eating. Sometimes I even go for seconds. Instead, start using smaller plates and don't have those unneeded seconds. Serve at the stove instead of putting everything on the table, if that's what you need to do. At the end of this post, I will post a link to some amazing recipes that you wouldn’t believe were healthy.
The next great plan. . . Walk a little. I keep pushing it, and I’m sure people are saying "enough with it already," but I’m serious. A study done by the University of Michigan showed that prediabetic adults that walked for an hour each day improved their sensitivity to insulin by 59% and their ability to produce insulin by 31% in only seven days. That's not a typo... ONLY SEVEN DAYS! Over time, you could reduce your risk of getting diabetes by 58%! Tell me an hour a day isn’t worth it and I’ll be quiet. But I don’t think anyone can say that.
So please... Let’s make some small changes together. My wife, Tracy, and I are going to do a meal testing next week of all Diabetic friendly meals. She doesn’t know it yet, but it's happening. And if I can convince her, she will be doing recipe reviews too. So if you would like a guest speaker next week, be sure to let her know.
Tomorrow I do ten miles on the waterfront. Until then. . .
Monday, February 22, 2010
What a Difference a Day Makes
Today is a new day, a new opportunity for greatness, and a perfect time to take a good hard look at how great it is to be alive! Yes, this is quite the contrast to yesterday's more somber post, but isn't it amazing that as humans we can change? Every day is a chance to start fresh and renew ourselves. Easier said than done sometimes, but possible. And you know. . . If you never have a bad day, how would you know just how good the rest of them are?
I started today in a much better mood than yesterday. Maybe I needed to finally be low. Maybe I was just a little more worn out so the emotional side came out more. Either way, I'm still glad I pushed myself to run. Physically I needed it yesterday, and today it showed. I looked back at the wall I climbed and felt empowered to push harder today. I finished my run this morning faster than usual!
I originally had planned to run at Mission Bay this morning and to do 6 miles. It is a truly wonderful place to run. Great view, great breeze, water fountains and mile markers. What more could you need? Today. . . HILLS! I have been on a hills kick lately. It is nuts. I've never been a hill runner. In fact, I avoid them. Hated them. But mid-way through this training I had an urge one day to do a hilly run. Man it felt good. Since then I've been hooked. It's really something, let me tell you, because they kick my butt! No joke. I practically cry. But when I'm at the top. . . WOW! I feel so strong. I feel like the rest is a cake walk. I might as well be on a moving sidewalk because I've already won.
The process on the hill is a funny thing, however. It takes a little learning. On my first big training day last year I learned a very valuable lesson - Don't make up time going down hill. Yep, as fun as it sounds to make up an easy 5 minutes sprinting down that long stretch with no effort, I promise that when I crumbled, mid-stride, about a mile later on a flat from the cramp in my legs, I forgot all about that free fall. So now I know, when you go down a hill, take it a bit slow. You have to force yourself to stand straighter, almost lean back, maybe even walk part of it. Then is the up hill. You have to respect the up hill. "Walking is good", the professionals say. "Just keep your heart rate at the same pace." Well that is a bit over the top for me because all I can tell is whether my heart is beating or not. So I stick to the first part, walking is OK. Anyone who knows Clairemont knows, where there is a down hill, there is an immediate up hill. It's Canyon World here. These hills aren't gentle nor are they usually short - half mile to a mile on average and very steep. This is where it becomes a funny process to me. I've just breezed down, caught my breath, looked up and said, " Holy Jeez! I don't want to!" But I do. Because I'm at the bottom of a canyon and no one is about to pick up a sweaty hitchhiker. It always seem like such a great idea at the top. Ever notice that? Ideas seem so much better at the beginning, then half way through you say, "why again?" With no other option but to own up, I start jogging again as far as I can at a nice steady pace, feeling good, handling it, making progress, and then I realize. . . wait just a minute. . . I'm not jogging anymore, I'm walking. Hmmmm. . . the hill humbled my pace ever so slowly to reduce me to walking without even knowing it. Well dang. OK, start jogging again. This happens a few times throughout the climb, every time a shock.
Today, I ran the farthest I ever have up Moraga hill. That is exciting to me. I felt strong, I felt driven. It's a hill that I usually walk at least 1/3 of and today I only stopped once. And it was a very short walk. I feel very strong and I owe that one to yesterday.
Looking very forward to this week. Tomorrow I have a friend coming to the bay to run with me. Wednesday is going to be a slightly longer run at 9 miles. Thursday another 6 at the embarcadero on Harbor Drive, and Friday the Silver Strand for 14. I would love if anyone wants to join. Good company is so welcome. You don't have to run. You can bike, walk, run part of it. Heck, you can drive behind and yell "GO TEAM" the whole way if you want.
Have a great week, too. That is what I ask today. I hope everyone feels as good this week to come as I do. Let's Party!
I started today in a much better mood than yesterday. Maybe I needed to finally be low. Maybe I was just a little more worn out so the emotional side came out more. Either way, I'm still glad I pushed myself to run. Physically I needed it yesterday, and today it showed. I looked back at the wall I climbed and felt empowered to push harder today. I finished my run this morning faster than usual!
I originally had planned to run at Mission Bay this morning and to do 6 miles. It is a truly wonderful place to run. Great view, great breeze, water fountains and mile markers. What more could you need? Today. . . HILLS! I have been on a hills kick lately. It is nuts. I've never been a hill runner. In fact, I avoid them. Hated them. But mid-way through this training I had an urge one day to do a hilly run. Man it felt good. Since then I've been hooked. It's really something, let me tell you, because they kick my butt! No joke. I practically cry. But when I'm at the top. . . WOW! I feel so strong. I feel like the rest is a cake walk. I might as well be on a moving sidewalk because I've already won.
The process on the hill is a funny thing, however. It takes a little learning. On my first big training day last year I learned a very valuable lesson - Don't make up time going down hill. Yep, as fun as it sounds to make up an easy 5 minutes sprinting down that long stretch with no effort, I promise that when I crumbled, mid-stride, about a mile later on a flat from the cramp in my legs, I forgot all about that free fall. So now I know, when you go down a hill, take it a bit slow. You have to force yourself to stand straighter, almost lean back, maybe even walk part of it. Then is the up hill. You have to respect the up hill. "Walking is good", the professionals say. "Just keep your heart rate at the same pace." Well that is a bit over the top for me because all I can tell is whether my heart is beating or not. So I stick to the first part, walking is OK. Anyone who knows Clairemont knows, where there is a down hill, there is an immediate up hill. It's Canyon World here. These hills aren't gentle nor are they usually short - half mile to a mile on average and very steep. This is where it becomes a funny process to me. I've just breezed down, caught my breath, looked up and said, " Holy Jeez! I don't want to!" But I do. Because I'm at the bottom of a canyon and no one is about to pick up a sweaty hitchhiker. It always seem like such a great idea at the top. Ever notice that? Ideas seem so much better at the beginning, then half way through you say, "why again?" With no other option but to own up, I start jogging again as far as I can at a nice steady pace, feeling good, handling it, making progress, and then I realize. . . wait just a minute. . . I'm not jogging anymore, I'm walking. Hmmmm. . . the hill humbled my pace ever so slowly to reduce me to walking without even knowing it. Well dang. OK, start jogging again. This happens a few times throughout the climb, every time a shock.
Today, I ran the farthest I ever have up Moraga hill. That is exciting to me. I felt strong, I felt driven. It's a hill that I usually walk at least 1/3 of and today I only stopped once. And it was a very short walk. I feel very strong and I owe that one to yesterday.
Looking very forward to this week. Tomorrow I have a friend coming to the bay to run with me. Wednesday is going to be a slightly longer run at 9 miles. Thursday another 6 at the embarcadero on Harbor Drive, and Friday the Silver Strand for 14. I would love if anyone wants to join. Good company is so welcome. You don't have to run. You can bike, walk, run part of it. Heck, you can drive behind and yell "GO TEAM" the whole way if you want.
Have a great week, too. That is what I ask today. I hope everyone feels as good this week to come as I do. Let's Party!
Sunday, February 21, 2010
Hit the wall or climb it? It's your choice.
Lets not sugar coat it. . . today was HARD! I just finished my evening run and am completely ready to sleep where I stand. Just being tired isn't all of it though. I'm mentally tired. Emotionally tired. Heck, I did work a 6 day week, with a late night last night and an early start this morning. I have been burning the candle at both ends trying to keep up on family and friends as well as training harder. So maybe I should have just taken the extra day, relaxed a bit. Right?
No, no. I shouldn't have. That's why I didn't. As hard as it was to put on the running shoes tonight, it had to happen because I have a goal. That goal is to run a marathon. I also have another goal, a much more important goal. That goal is to be there for my myself, for my family, and to decide my future. That goal is to do whatever I can to prevent myself from getting Diabetes. See, you and I aren't very different people. Wherever you are in the world, whatever your lifestyle choice, we have very similar ways of thinking.
One thing that I was worried about when I started doing this is that people would hear what I am doing and say, "I can't run a marathon, so I can't relate or be involved." Let this blog be proof that I am not a superstar doing something you can not do too. I am an average guy who enjoys running. I have average problems and challenges just like everyone else. I get exhausted and have days I don't want to train. Some days I don't even want to move! What I DO have, however, is motivation and desire to help people change so they don't have to go through what I recently went through. I miss my Dad terribly and every day I think to myself, if I don't keep myself healthy, who will? And if I take one day off, I know me, I will want another after that, and it will get harder and harder to get back at it.
Diabetes is a very difficult disease. It's devastating. There is no hiding that. But it is not invincible! It can be beaten. It can be prevented. But, it takes climbing the wall, not hitting it. I'm praying that you all see that. It may look like Goliath. It may be something that you have never considered could or would happen to you, but it can. Small steps can change that. When you get home and are tired and just want to relax, do so for a few minutes, then meet your goals. Walk for 30 minutes. Play Wii! Laughter is even a great exercise. Tracy and I have been working at making a menu for the week so we don't have to think about it when we get home. It helps tremendously. Recently, I've been trying hard to make my social appointments at the park, or the bay, somewhere where I will be active.
"No one says its going to be easy." Sound familiar? Yeah. We've all heard it over and over again in life, but it does get easier. As it becomes habit, you think about it less. It becomes a part of the routine. The wall gets smaller and the reward gets bigger.
To end on a very high note, I would like to throw a huge thank you to Berkan and Chrissy, and her lovable fur faces who donated today, helping me get closer to my financial goal. Thank you so much!
No, no. I shouldn't have. That's why I didn't. As hard as it was to put on the running shoes tonight, it had to happen because I have a goal. That goal is to run a marathon. I also have another goal, a much more important goal. That goal is to be there for my myself, for my family, and to decide my future. That goal is to do whatever I can to prevent myself from getting Diabetes. See, you and I aren't very different people. Wherever you are in the world, whatever your lifestyle choice, we have very similar ways of thinking.
One thing that I was worried about when I started doing this is that people would hear what I am doing and say, "I can't run a marathon, so I can't relate or be involved." Let this blog be proof that I am not a superstar doing something you can not do too. I am an average guy who enjoys running. I have average problems and challenges just like everyone else. I get exhausted and have days I don't want to train. Some days I don't even want to move! What I DO have, however, is motivation and desire to help people change so they don't have to go through what I recently went through. I miss my Dad terribly and every day I think to myself, if I don't keep myself healthy, who will? And if I take one day off, I know me, I will want another after that, and it will get harder and harder to get back at it.
Diabetes is a very difficult disease. It's devastating. There is no hiding that. But it is not invincible! It can be beaten. It can be prevented. But, it takes climbing the wall, not hitting it. I'm praying that you all see that. It may look like Goliath. It may be something that you have never considered could or would happen to you, but it can. Small steps can change that. When you get home and are tired and just want to relax, do so for a few minutes, then meet your goals. Walk for 30 minutes. Play Wii! Laughter is even a great exercise. Tracy and I have been working at making a menu for the week so we don't have to think about it when we get home. It helps tremendously. Recently, I've been trying hard to make my social appointments at the park, or the bay, somewhere where I will be active.
"No one says its going to be easy." Sound familiar? Yeah. We've all heard it over and over again in life, but it does get easier. As it becomes habit, you think about it less. It becomes a part of the routine. The wall gets smaller and the reward gets bigger.
To end on a very high note, I would like to throw a huge thank you to Berkan and Chrissy, and her lovable fur faces who donated today, helping me get closer to my financial goal. Thank you so much!
Saturday, February 20, 2010
Dolphins and Diabetes
Check out this article my sister sent to me. Its really interesting.
http://news.sciencemag.org/sciencenow/2010/02/dolphin-diabetes-could-be-import.html
Also, here is a great link to a site for some amazing recipes that are healthy, yet delicious! Trust me, I'm not the guy who is going to sacrifice taste for health.
http://www.everyhelpinghelps.com/
Be sure to post if you try some of the recipes so everyone knows which are the best.
http://news.sciencemag.org/sciencenow/2010/02/dolphin-diabetes-could-be-import.html
Also, here is a great link to a site for some amazing recipes that are healthy, yet delicious! Trust me, I'm not the guy who is going to sacrifice taste for health.
http://www.everyhelpinghelps.com/
Be sure to post if you try some of the recipes so everyone knows which are the best.
Let's talk success!
Good Morning on a beautiful Saturday! Today is Recovery Day after an awesome 11 miler yesterday. Being a bit cold here, and by cold I mean 60 degrees (yes, we are wussies in San Diego), I decided to do my run on the treadmill instead of going out. If I'm completely honest, it was also an attempt to save time, but the weather was a big factor. Preparing for a long run involves driving my route and hiding half bottles of Gatorade or water every two miles so I can rehydrate along the way. This easily tacks on an extra hour, but at home I can have the jug right there. Let me tell you. . . Anyone who says running on a treadmill is easier is flat out wrong! Physically, I guess, you have the option to make it easier, but that depends on the person. You can walk as much as you want on the pavement too. I personally like to use the treadmill as a way to force myself to run at a faster pace - something I have trouble with on the pavement. I seem to run a 10-minute mile no matter how far I am running. I find that the truly difficult part on the treadmill is that you aren't going anywhere. You're not making any headway at all! In fact, all you have are the little numbers staring at you, ticking ever so slowly, telling you just how far you haven't gone yet, and how LONG it has taken you! Wow it is daunting! So mentally, I had my butt handed to me yesterday. But in the end, it was me that got to say neener neener to the treadmill! You really should have seen me step off and say, "That's right, sucka! Take that!" I'm actually glad no one was there to see that. Might have been embarrassing. It was nice to have something to talk trash to after a run though. That is normally a tough thing for me after a hard run. As bad as it sounds, everyone knows how good it is to be able to say you beat the other guy. But when the other guy doesn't exist...
Now onward to an even better success story. I'd like to to highlight a truly amazing man who is a great inspiration in my journey. My Father-in-law, Bob.
Just to give you a quick background... Bob is 63, recently retired, and was diagnosed with diabetes about 7 years ago. Since I met him, he was a person that was in control of his diabetes which is a feat in itself. He takes extra care to watch his diet, and to walk after a meal instead of using insulin. Anyone who has diabetes knows how challenging that can be, so that alone is a wonderful success story. What I'm telling you about today though is recent growth. Yesterday morning I received a text message from him telling me that he had been making progress in his workouts. "Its no 11 mile run," he writes to me, "but I have been swimming every day, and am up to over a mile a day." Just yesterday he swam 80 laps! I almost dropped the phone. I was stunned. I was (and am!) so proud. For those who have never tried to swim a mile, I'll try to put it into perspective. . . I'd feel better running a marathon! And swimming is so amazing for your whole body - not just low impact, but NO impact. Between having the discipline to commit to doing the workout every day to remain healthy and swimming that distance. . . Wow! I'm speechless. Huge kudos Dad. So proud of you for choosing to take control and say neener neener to Diabetes! Thanks for inspiring me to continue, and hopefully lots of others. What an example.
Now onward to an even better success story. I'd like to to highlight a truly amazing man who is a great inspiration in my journey. My Father-in-law, Bob.
Just to give you a quick background... Bob is 63, recently retired, and was diagnosed with diabetes about 7 years ago. Since I met him, he was a person that was in control of his diabetes which is a feat in itself. He takes extra care to watch his diet, and to walk after a meal instead of using insulin. Anyone who has diabetes knows how challenging that can be, so that alone is a wonderful success story. What I'm telling you about today though is recent growth. Yesterday morning I received a text message from him telling me that he had been making progress in his workouts. "Its no 11 mile run," he writes to me, "but I have been swimming every day, and am up to over a mile a day." Just yesterday he swam 80 laps! I almost dropped the phone. I was stunned. I was (and am!) so proud. For those who have never tried to swim a mile, I'll try to put it into perspective. . . I'd feel better running a marathon! And swimming is so amazing for your whole body - not just low impact, but NO impact. Between having the discipline to commit to doing the workout every day to remain healthy and swimming that distance. . . Wow! I'm speechless. Huge kudos Dad. So proud of you for choosing to take control and say neener neener to Diabetes! Thanks for inspiring me to continue, and hopefully lots of others. What an example.
Wednesday, February 17, 2010
Lent: Not just for Catholics anymore
Happy Ash Wednesday! Hope everyone is recovering well from Mardi Gras last night.
I guess I need to start this out by getting the horrible part out there first. . . I have to admit that I was not the sharpest tool in the shed. True. I know its hard to imagine. Its even harder to admit. But my goodness, what a difference water makes! Sounds like a silly thing. Most people are saying to themselves right now, Duh! Of course. But it's funny how easily I forgot how much taking water on my run helps. I did my 6 Miles at the bay today and like a good boy stopped every two miles at a water fountain for a short sip of the nectar of life. Truly amazing how much better the second half of the run felt. Simple things that slip the mind.
Now on to today's topic. . . Lent.
Funny thing Lent. Such an amazing concept, practiced by so many. . . yet so understated. For the majority of my adult life I have enjoyed celebrating Lent. No, I'm not Catholic, and yes, I said enjoyed. Talking to my wife about it a few weeks ago, I asked her if she was going to give something up. She said no, she wasn't Catholic. My response was, "It's a great way to better yourself though, right? Good excuse to make the change." She came back with, "Why don't you do it anyway?" Oooh. Sharp. Good point. Why don't I? I guess because if I could, I would be perfect. I would be free of vices and have nothing to improve. Now as close as I am to that anyway. . .ha ha. . . I need motivation. I need a reason.
So as if running 26.2 miles wasn't enough of a reason to get myself eating better, I'm using lent to do it. Starting today I am giving up eating out. That means no fast food. No restaurants. No going to the bar for drinks. No going out for doughnuts on Sunday morning. Basically, if I can't buy it at the store and prepare it at my house, its not in the picture. Should save some good money, as well as get me in a good habit of thinking forward about our menu for the week, what I'm going to take for lunch, and being conscious about what I'm eating.
The other thing I am doing is a little backwards from the tradition of giving something up. I'm committing to doing something. . . THIS! Writing this blog about the journey of this marathon training, and my trek to raising $5,000 for diabetes research. I'll be the first to admit, I have not been good about staying on top of writing. To be honest, I don't know how people do it. But I am going to find out! The marathon is right around the corner so I'd better get cracking.
I encourage you to think about this. What can you give up? Been drinking extra coffee lately? Maybe cut it. Candy-aholic? Adios sweeties. Or perhaps commit TO doing something. Been wanting to start going back to the gym? Been feeling like you don't do something enough? 40 days isn't as long as it seems, but its just enough time to form a habit!
Happy Lenting!
I guess I need to start this out by getting the horrible part out there first. . . I have to admit that I was not the sharpest tool in the shed. True. I know its hard to imagine. Its even harder to admit. But my goodness, what a difference water makes! Sounds like a silly thing. Most people are saying to themselves right now, Duh! Of course. But it's funny how easily I forgot how much taking water on my run helps. I did my 6 Miles at the bay today and like a good boy stopped every two miles at a water fountain for a short sip of the nectar of life. Truly amazing how much better the second half of the run felt. Simple things that slip the mind.
Now on to today's topic. . . Lent.
Funny thing Lent. Such an amazing concept, practiced by so many. . . yet so understated. For the majority of my adult life I have enjoyed celebrating Lent. No, I'm not Catholic, and yes, I said enjoyed. Talking to my wife about it a few weeks ago, I asked her if she was going to give something up. She said no, she wasn't Catholic. My response was, "It's a great way to better yourself though, right? Good excuse to make the change." She came back with, "Why don't you do it anyway?" Oooh. Sharp. Good point. Why don't I? I guess because if I could, I would be perfect. I would be free of vices and have nothing to improve. Now as close as I am to that anyway. . .ha ha. . . I need motivation. I need a reason.
So as if running 26.2 miles wasn't enough of a reason to get myself eating better, I'm using lent to do it. Starting today I am giving up eating out. That means no fast food. No restaurants. No going to the bar for drinks. No going out for doughnuts on Sunday morning. Basically, if I can't buy it at the store and prepare it at my house, its not in the picture. Should save some good money, as well as get me in a good habit of thinking forward about our menu for the week, what I'm going to take for lunch, and being conscious about what I'm eating.
The other thing I am doing is a little backwards from the tradition of giving something up. I'm committing to doing something. . . THIS! Writing this blog about the journey of this marathon training, and my trek to raising $5,000 for diabetes research. I'll be the first to admit, I have not been good about staying on top of writing. To be honest, I don't know how people do it. But I am going to find out! The marathon is right around the corner so I'd better get cracking.
I encourage you to think about this. What can you give up? Been drinking extra coffee lately? Maybe cut it. Candy-aholic? Adios sweeties. Or perhaps commit TO doing something. Been wanting to start going back to the gym? Been feeling like you don't do something enough? 40 days isn't as long as it seems, but its just enough time to form a habit!
Happy Lenting!
Tuesday, February 16, 2010
Winter challenge
Wow. . . it really is still February, right? The middle of February even, right? Hot diggitty I love it. 78 degrees outside, not a cloud in the sky. This is marathon training weather if I've ever seen it.
I just came home from a very wonderful 6 mile run on a gorgeous day and boy was it inspiring. I had a really nice breakfast with my mom this morning and we were talking about how challenging it can be to force yourself to exercise or do what you know you need to when you have so much to do. Training for this marathon is like having another job, I told her. And its true. 6 miles took me about an hour. Add in time to stretch and warm up before, plus a cool down walk and post stretching, you've taken easily an hour and a half.
Boy is it rewarding though. Let me tell you about job satisfaction. The high that you get knowing you made it happen. . . The joy of that being crossed off your list as opposed to the guilt of neglecting yourself. And that's just the immediate. That doesn't say anything for how I'll (or you will, if you are exercising) tomorrow when I'm in just that little bit better shape. Feeling that little bit more confident every day. Truly wonderful.
So I challenge you. . . all of you who may be reading this. . .
PROVE ME WRONG!!!! I know so many people who say they can't find time, or want to but can't get started. Many people in their head are saying yeah, yeah. . .blah blah, exercise. Its not for me. I say wrong. Walk on your lunch break, or after dinner. Take the family for a stroll. Play a game outside. What ever it is you do, set yourself a goal for the week. Start with a one week goal to do a few days worth. Next week, add just a little to it. Stick to it. Write it down and push yourself to do it. I GUARANTEE YOU WILL FEEL BETTER! And really, you can't tell me I'm wrong unless you try and prove it. I'd love to hear from people about what your plans are. Give me some ideas for me to do. If anyone wants to run or walk or bicycle with me, I'll be going just about every day until March 21st.
Have fun everyone.
I just came home from a very wonderful 6 mile run on a gorgeous day and boy was it inspiring. I had a really nice breakfast with my mom this morning and we were talking about how challenging it can be to force yourself to exercise or do what you know you need to when you have so much to do. Training for this marathon is like having another job, I told her. And its true. 6 miles took me about an hour. Add in time to stretch and warm up before, plus a cool down walk and post stretching, you've taken easily an hour and a half.
Boy is it rewarding though. Let me tell you about job satisfaction. The high that you get knowing you made it happen. . . The joy of that being crossed off your list as opposed to the guilt of neglecting yourself. And that's just the immediate. That doesn't say anything for how I'll (or you will, if you are exercising) tomorrow when I'm in just that little bit better shape. Feeling that little bit more confident every day. Truly wonderful.
So I challenge you. . . all of you who may be reading this. . .
PROVE ME WRONG!!!! I know so many people who say they can't find time, or want to but can't get started. Many people in their head are saying yeah, yeah. . .blah blah, exercise. Its not for me. I say wrong. Walk on your lunch break, or after dinner. Take the family for a stroll. Play a game outside. What ever it is you do, set yourself a goal for the week. Start with a one week goal to do a few days worth. Next week, add just a little to it. Stick to it. Write it down and push yourself to do it. I GUARANTEE YOU WILL FEEL BETTER! And really, you can't tell me I'm wrong unless you try and prove it. I'd love to hear from people about what your plans are. Give me some ideas for me to do. If anyone wants to run or walk or bicycle with me, I'll be going just about every day until March 21st.
Have fun everyone.
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