Rock Your Box

If you have a dream or desire to do something, then give it all you've got, don't settle for ordinary.

My desire or dream is to run a marathon.  I'm not sure why, really, as I had just started to get back into running after an over-use injury.

All I can say is I have a strong desire to run and experience the marathon.

When I started to train, I had challenges right away.  The plan I chose was a 4/day a week marathon program.  This is perfect for training but it aggravated my previous injury and, also, started a new injury.

I looked at my plan, evaluated my goal and changed my program.  The plan I went with was a 3/day a week marathon program. 

Training was going good and I was getting in my speed/tempo work until another challenge arose, the shoes I had been wearing were needing to be retired.  I checked the newest Asics and they looked good, so I bought them.  Well, after a week of wearing them, I started to get ankle pain.  Knowing it was from the shoes, I bought a different pair of Asics (both motion control, as I have fallen arches and pronation).  Those did not help either!  The so called "lasted and greatest" models, did not support my feet at all.

I ended up with Saucony, and they're not bad.  I will have to try New Balance, after the marathon is over and, hope, they give me the support I need.

Not meaning to get off on a tangent, I continued training, with the shoes I had.  This meant having to do ankle and foot strengthening, stretching and icing.  After weeks of steady maintenance I was starting to feel better, then, bam...I have ITB.  That literally just came out of no where and, yet again, another challenge to work through.  Mind you, this is all on my left leg.  Gimpy?? Maybe.

All I could think, as I walked home from my planned 20 miler, that turned to a 12.23, was what else could go wrong.   There are, only, four weeks left of training but in four weeks, who knows what could happen.

So, for me, several different challenges I have had to face or am currently facing.

Do you want to be able to meet all challenges head on and overcome them?

Why, yes I do!

My race will be run, on August 31st, and I will finish.  Training for the marathon and running the race will work out for my good, the experience and knowledge will be great.  I won't know when I will want to do another, but the first one will be done.

What is your dream or desire?  I imagine that you want to break out of your box and accomplish your goal.

Your attitude through the process is important.  There will be challenge, oh yes.  But you have to get rid of the "I can't" and embrace the "I can".  You may have to adjust your training or schedule, that will get you there, but the fact remains that you can get there.

Please don't be stubborn and stick with the direction you are going, if it is not working.  Modify, modify, modify.  The challenges you will face, need to be pushed through, with common sense.  Your first challenge may be building the energy, to get up and get started.

You don't need ability, you need availability and a "can-do" attitude.

Don't make excuses nor blame someone or something for why you cannot reach your goal, it's all you baby!

You are in control 100%, you choose what you can and cannot do, and you choose when you quit.

My shoes and my body will not be my excuse.  And to let you know, I've gone so far down in pace that I was to a walk/run.   But, as you know, walking is still forward progress.

Wishing won't work.  Being jealous of someone who has what you desire does no good.  Self-pity is a waste of time and energy."

Believe you can conquer!!


 

Going Through

Believe in yourself, believe you can do it.

I talked yesterday about writing down each time you say the words, "I can't".  Well, in telling you to do that, I did it!

Ugh, what frustrations to hear those words!

I said I can't work full-time and do marathon training and I can't take our finances anymore.  I realized the moment I said "I can't", that I had spoke the words I just had told you not to.

This is a good example, that it takes working on it daily.  You can't change your attitude over night, nor in months or years.  There will be times you falter and slip, but those times are good.  It shows you that negativity, can slip in anytime.

Of course, this was me talking out of my feelings and emotions.  We get to a point where we feel over-whelmed and snap.

We can learn to control ourselves in these times.  We will have times throughout our day where we can feel stressed, frustrated or over-whelmed.  We do not have to let those times control us.

During workouts and eating healthy, we can have the same negativity come out.  Getting through a workout can be hard. 

I wanted to quit twice, when I was doing Yasso 800's on Thursday.  I had ate to close to my run and my stomach was upset.  The first 800 wasn't bad but the second and third were awful, my stomach was so bloated and cramping.   I would do the first lap (.25) and think, okay, not to bad.  Then on the second lap (.25) I would feel almost sickly and it was on this second lap where I thought, "I can't do this!",  I felt like I was going to puke.

It is hearing those words that I thought, "I can do it."  I told myself it is only one more lap on this stinking track, I can get it in and I will.  And to show myself I can, I am going to try and run faster. 

Well, I did do it.  I ran my Yasso 800's like this:  4:19, 4:15, 4:07

Each one progressively faster.

So, yes, in those times where your feelings and emotions want to take over, you can push past them.  You can get through it, it takes "want to".  Do you really "want to" succeed??

How about you?

How many times in the past two days have you said, "I can't", "it's too hard", "I will never get there", "this will never end"?

Frequently ________________
Occasionally ______________
Hardly Ever _______________

We all get discouraged, it happens!

We do more for ourselves when we learn from our struggles and apply it to our lives.

How many times did you say, "I can't"?

Now for each of those times I want you to replace the "I can't" with "I can".

I can ____________________.

Watch your thoughts, for they become words.

Watch your words, for they become actions.

Watch your actions, for they become habits.

Watch your habits, for they become character.

Watch your character, for it becomes you'd destiny.

~ Anonymous

On Purpose

Thinking the right things "on purpose" is the way to go, wouldn't you say?

When we decide to lose weight, finish a goal distance or improve our life, in anyway, we need to set our mind to our objective.

It is a firm decision to make our mind up!

We can't be like the waters of the sea, tossed to and fro.  We just cant go around thinking whatever, whenever.

How many negative thoughts come into your mind that have negated your weight loss endeavors?

How many times have you said to yourself, "I will never lose weight", "this is a joke, why are others hitting their weight loss goals and, still, here I am." "What's the point to keep trying, obviously I am not destined to loss weight!"

Those are the thoughts that are negative.  They keep you back from wanting to push on.  You would want to stop the down ward spiral, wouldn't you!?

Well, you can!

You can get into a support group, on a page or website geared to your goal and start getting support and encouragement.

Ask questions, get advise and tips to help you stay focused.

The biggest thing is to change your mind.  Change that attitude!

•  Set that mind to your goal & keep it set. Make up your mind to go all the way through and see your goal to completion, no matter how long it takes.  

•. Believe what you are saying, like, "I believe I will lose weight, run a marathon or get fit."  This is a process is to be done everyday. It will take work, focus and determination. You will get to a point where you will hate any negative thinking that comes into your mind.

•  Celebrate your achievements/success as you go. Any victory needs to be rewarded but reward yourself appropriately. Those achievements help you to relax and keep you going. Thinking right is a hard job, harder than the eating and workouts you do!

•. Empty the junk out of your head. It's good to practice thinking positive but you will need to get rid of the junk that's already there. Ouch! You have bad habits. What to do?? 

Start making a journal of the thoughts that come into your mind. Good and bad. You have a pattern, a habit. You need to see what thoughts you have of yourself that are good and which ones are not. Once you see the pattern then you can start to change those statements around. I will never loss weight turns to:  I am a dedicated beast!  How many people can go the distance like I can?! 

I've read it can take 30 days to form new habits or to break bad ones.  Be patient with yourself and don't give up on you!

Plan for weight loss and running.

Sat at work and figured out my plan of attack, for after the marathon.  Not that it wasn't busy at work today...wholly it was!!  But did have a minute or two where I could conform a thought.

After the marathon I will be taking a longer recovery, than normal.  Thinking about two weeks long and I may swim during that time frame, as the pool will be free swim again.

My planned start date for Insanity will be 9/16/2013 and I will do the full two months.  I am hoping to get on Shakeology for those two months, as well.  This time around I will not run.   The two previous rounds I did run, albeit easy, short miles.

My focus will be solely weight loss for during optimal running performance.  Once the two months are done, the plan will be to start adding in miles.  My running, from then on, will revolve around my program.

One reason I do not want to run during my third round is because I will enter the Beachbody Challenge.  During my first round I was in the Beachbody Challenge and was a finalist for $1000.00 but because I did run during the program, I did not win.

The blue bikini will get pulled out of storage and be used. I do dread the before photos in it, as I bought it after I had lost weight the first time, as my reward.

So that's the plan and cannot wait to start!

If you have Insanity and want to do it again, we could start a group and do it together.  Never did the program and want to in September, let me know! I'll hook you up.

Runner's Core Routine - Stages Two and Three

Not that much.

I just counted out 55 Goldfish, it's not as much as you'd think.

Before checking serving sizes, I would fill this baggy up to the top.

I realize I ate, at least, 4 servings of Goldfish.  That's 564 calories, just in a snack!!

Talk about .. Yikes!

LSD

Got in my 16 long, slow, miles. Though with the cool weather wasn't as slow as it has been.

I had plenty of fuel for today. 

My route took me 5 miles out of town, then I ran back to the house for an even 10. 

I called my mom quick, to wish her a Happy Birthday, then went back out for 6 more miles.

The last 6 I didn't take my fluids with.  It wasn't too bad without them, but won't do that for my 20 miler next weekend.

I did try to braid my pony tail but it didn't stay in.  I think it was on mile 4 that it fell apart. 

I will try something else for next weeks LR.

16@3:03

11:27 overall average

12:05, 11:33, 11:43, 11:01, 11:42, 11:18, 11:20, 10:42, 11:15, 11:03

11:22, 11:17, 12:14, 11:40, 11:44, 11:06

1661 calories

I will record my food, as usual.

Feel a good soreness but no bad pain, from my arch and shin area. Those areas are healing nicely with my balance/stability work.  I also do ankle and feet strengthening exercises.

My running form had been good too. There were a few times I had to do form checks :-)

Cool summer day!

Got in a nice walk around town with my husband, 3.18 miles :-) Feel a lot better after that!  The temperature is great and look forward to 16 miles tomorrow.

What did you get in today?

So far the workout equals zero, as I log more calories. 

I went to town as my daughter is in National American Miss this year, and we are going to prospective sponsors to raise the funds for the entry fee.

We didn't do so well.

So I came home and ate ice cream.... Was that a good idea?  Well, not really, but it tasted good and made me feel better.  Why is food a comfort for me??  Must say I was hungry, but ice cream did not have to be the food of choice.

Meh, the day goes on!

Daily Eating & Tracking

Still working on the whole eating thing.  I am not a clean eater, I vow to eat balanced and moderate.  The biggest issue I have is I love chocolate...
Truly I am a chocoholic!

 

I do not imagine that I will ever stop eating chocolate, I may go insane if that happened!  But I am working on having only the serving size.
Today I did get my food recorded for breakfast, lunch and my snack.  It looks like I will be working out later this afternoon, as I am a few 100 calories away from my goal for the day.
Recording calories and watching serving sizes can be tedious but when I think of the alternative, eating whatever whenever, then it's worth it. 
When I got back into logging my food, I had ended up with 2,000 calories, that first day. 

There were two problems with that:
I only have a three-day-a-week marathon schedule. 
I hadn't logged all the food I would normally eat.

I was well over 2k in calories a day, running 3 days a week. It is no wonder I put on so much weight!

Recording calories, watching serving sizes and making sure you get in fitness is a full-time job.  But if you don't do it, you can be doing too much or too little and hurting your weight loss goals.

My breakfast today was minus one ingredient: raisins

Cream of Wheat
Almonds
1/4 scoop of Muscle Milk
Honey

Lunch was a sandwich:

Whole Wheat Bread
Romaine
Tomato
1 slice of Ultra Thin Colby Jack Cheese ( these thin slices are awesome! )
Cantina Traditional Tostitos

Snack:

You guessed it!  Those Hershey bars up top ( but had the serving of 4, of course!)

It is hard to share my sweet tooth addiction, but I must do it!

I did get to talk to my cousin today and realized I needed water, so I did start to get that in.  It was great talking to her and discussing fitness, weight and eating.  Sometimes it helps to talk about your goals, where you are currently at and where you still need to get to.

Guess I'll see what workout I do today and what we have for supper. 

Have a great Friday!!
May your goals be reached!

Be An Encourager

One sentence, five words:  I need to lose weight.

Saying that statement starts a chain reaction of thoughts and feelings.  There are some people that will also have some thoughts about that.

You may hear many things and not all are encouraging.  With this being my second time around, I get to hear it twice!

Everyone is too concerned with weight.  Most runners can run great with more weight on them.  You might want to watch how much weight you lose. 

That may be muscle and not fat.

 Honey, lecture time. You're not supposed to go by weight cuz muscle weighs more than fat. If you're working out, you're building muscle so that would make the scale go up.

 I agree that weighing yourself is pointless cuz of so many other things going on. I kind of think that if you look at the numbers themselves, it may bother you more. My "scale" is how the clothing fits. Yes, I am goofy

Now those people, I'm sure, have good intentions.  However, when a person says I need to lose weight, it is for a reason and all the person wants to hear is encouragement.

You can do it!

Go, Brenda!!

Go for it!

Awesome, get it done!

I tell you that you can do what you set your mind to do.  Pay little attention to any comments that can bring frustration to you.  You will find people that will support and encourage you.  You will find those that will push you farther than you could ever have imagined.

I remember a very discouraging time when I was in my early 20's.

There was a EAS Challenge going on, Body For Life Challenge which still is going on. You get before photos holding a newspaper, take your measurements and send in your form.

I was excited to start the EAS challenge and made an appointment at a clinic in town.  The day I went in I had to get body fat testing done with caliper's, as this was required.  I figured this would be quick and painless, get the testing done and finish filling out the form.

Well, after the doctor took my measurements, he said I had too much body fat and needed to lose weight.  Okay, so what did I hear??? You're fat, lose weight.

I was mortified that I had high body fat, I really didn't think that I did!

 

 

So what did I do after I left the clinic?  I threw away my form.  My thought was,

"If I have that much body fat, then what is the point in trying."

Of course my attitude has changed since then.  There will always be something or someone that will get you thinking to quit, before you even start.  You have to know what it is that you want to do and set yourself firm.  Nothing, or no one, will deter you from your goal.

If you do not have a lot of confidence or self-esteem, then you will want to find a weight loss or fitness support group.

My support group these days is Dailymile and My Fitness Pal.

These are two great spots for encouragement and support.  And remember, to get support and encouragement, you have to give it.

Be An Encourager

 

 

 



 

 

 

 

 

 

Lose it for good.

Last year (January 2012) I had reached my goal weight with doing Insanity, 3 - 2 mile runs a week and using Shakeology.

I had been a recreational runner for four years prior, but never had a desire to race.  Not to say I hadn't tried to race before.  I did do a Mother's Day 5k in Duluth, MN in 2009, I believe.  Part of the reason was my weight, it was hard running when I was at 140 pounds.  And then there is the self-confidence and self-esteem issue.  I had only done that one race till I lost the weight, getting to my goal weight of 116 pounds.

With hitting my goal weight I had the best paces of my running life.  I could never get beyond a 12:00 minute mile and was now reaching 8:00 minute miles. 

The problem is I became over-zealous with training and, thus, was left injured.  The plan that I started out with was Hal Higdon's Intermediate Half Marathon schedule.  That schedule was perfect, I must say.  But like I said I was running great and decided to go to Hal Higdon's Advanced Half Marathon schedule.  After being on that for a few weeks I started to get really sore in my hips but thought is was something I could push through.  Well I pushed through it for a few more weeks and while out on a trail run, the muscle finally ceased up. 

I went for a few weeks with no running, hoping it would loosen up and get better but it didn't.  I had to finally go into the doctor and then the physical therapist.

She told me that I had Sciatica a.k.a. piriformis injury.  She helped me treat it for a few weeks at the clinic while I also did some stretching moves at home.  She did advise me I could swim laps but no biking or running.

It took two months to get to the point where I could start a walk/run, 10/1 ratio.  I gradually worked up to doing less walking and more running. 

During the two months off (June/July 2012) I started to gain weight back.  I wasn't very good at swimming, so I didn't burn a lot of calories.  To make it worse I wasn't watching what I was eating, thinking that nothing would change much.  I really should have gone on MyFitnessPal!
After I was cleared to run as much as I wanted, I had this notion to run a marathon.  Like, why???  Not even sure what inspired that!

I started to add mileage real slow and did one round of Insanity, hoping to lose some weight.  It didn't happen and I was shocked.  My paces were great when I first got back into the running groove and figured that with Insanity is a sure fire win!  I realized that I still wasn't watching my food.  It took a really long time before I started to use MFP again (the first time was when I hit my goal weight).

So no weight loss...

And after running for a couple weeks and feeling good, I started Hal Higdon's Novice I Marathon schedule. 

I was on that for a couple weeks and noticed that I was having a flare up with my Sciatica and to make it worse the side that was unaffected started to act up as well.

Trying not to deter from my plan, I went to Runner's World and did a basic Smart Coach plan with three days of running.  It is a very long plan as well (five months in length).

I am now six weeks from my marathon.

Not much weight has left me, though I am on MFP now but will keep at it... change doesn't happen instantly!

So now I am working towards finishing my first marathon, I won't be racing as my times have fallen each week of training.  After the marathon I will be focused on weight loss, for a second time.

My strategy this time will be to use T25, Shakeology but will be skipping maintenance miles this time around.

So my quest is to LOSE IT .. FOR GOOD

Some half marathon action from this weekend at Minocqua, WI

I ran better than I expected to, I knew there would be no PR, but happy nonetheless.