Kathy 58: River Run

If you missed Alex's post about her darling new baby, be sure to check it out here! Congratulations, Alex!

I went to mapmyrun.com this morning, to check the distance of one of my favorite walking paths.

It is exactly 1 mile from the trailhead to the other end of the path, at a pedestrian bridge over the Clackamas River. When I mentioned this to Mark, he said, "Oh, that doesn't seem so far," and he agreed to go with me on my morning run today.

This week I ran 2 miles on the track on Monday and Wednesday after work. This morning I was ready for a little scenic variety!

 Here I am at one mile, just after I turned around at the other end of the bridge. 

It's overcast this morning, but we only had a few drips, not real rain.

 Heading up a slight incline. Just at the top of the hill, we saw one of our teacher friends from the high school. She gave me an "atta girl" as I chugged up the hill - it's so fun to have encouragement!

We stopped a few more times to catch our breath than I do when I'm out by myself, but I still had a great workout. It's so much better with a buddy! I was thrilled that Mark was finally over his cold and sinus infection, and that he felt like he could go out with me for a run.

Weight statistics this week: b-o-r-i-n-g...
Still 134...

I want to start adding some weight-lifting into my non-running days. I plan to do some squats and lunges to strengthen my leg muscles. I've been having a wee bit of knee discomfort at the 2-mile level, so I may drop back a bit on the distance for now, or break it up with some walking stretches.

Any other suggestions?

Have a great week Skinnies!

Kathy Week 57: Play Day

Slept in 'till 8:30 this morning!! 

Amazing. During the week the alarm clock goes off at 5:15 am, and so I almost never sleep past 6:30 on weekends. I guess my body needed the rest--I've been feeling a little sleep-deprived the last few days, and oh, what a luxury to get to sleep longer. There's quite a bit of research that connects getting enough sleep with losing weight in healthy ways. If you're stuck on the scale, you might try heading to bed a little earlier!

Speaking of scales...
I had some happy news at the scale this morning: 134.
(Last two weeks I was at 135.)

Running report: Yes, I ran 1.5 miles 3x last week.
I'm aiming to run 1.75 miles 3x in the coming week.
My knees are a little tender, so I think I'll go back to running at the track for the coming week. It has that nice rubbery surface, which is more gentle for the joints. I enjoy the variety and views of running on streets, but I need to be kinder to my middle-aged body for a bit.

Since we were already way past breakfast time, Mark and I decided to go for a little breakfast date. We headed for a local path along the Willamette River, with a nearby McDonald's as our destination.

The local sternwheeler tied up at dock.

Fishermen out on the river.

The boat dock.

Ready for breakfast!

(We ran into some longtime friends, also out for breakfast, at McDonald's. Thanks, Edria, for snapping the photo!)

At McDonald's I enjoyed a yummy bacon/cheese/egg biscuit (420 calories) and milk (100 calories). They have a pamphlet that lists all of their nutrition info. Mark tried their new oatmeal, which is actually quite tasty (yes, I snagged a couple of bites), and at only 290 calories and 5 grams of fiber, I plan to select that for my breakfast next time we head to the golden arches. I usually grab an Egg McMuffin (300 calories), but I like the fiber options with the oatmeal.

Our walk to McDonald's and back to the car was 1.3 miles of beautiful river view. Before heading home, we stopped off at Spicer's to load up on produce. Love the funky feel and beautiful produce selections of this little produce store.

Have a great week, Skinny friends! 

My advice to all of us this week:

Get enough sleep

Eat lots of healthy produce

Get some exercise

And remember to get out and play with your friends/honey/kids, too!

Kathy Week 56:

Good morning, Skinny Friends!

Today's weight...same as last week...135.
(But since the scale tipped up to 136 for a couple of mornings this week, I guess I'm not complaining.)

Ok, so the weight thing is boring. But I am very happy to say that I feel a little stronger in my running today than I did a week ago.

I ran 3 times again this week. Ran 1.2 miles each time, according to mapmyrun.com.
Instead of running to the nearby track (lots of rain this week = mushy muddy path), I ran on sidewalks to the nearby elementary school and back. It was nice to have streetlights in the evening.

Which brings me to a question: AM or PM?

What is the best time of day to run?

Haha - just asking that question, I know the answer:
Whenever you WILL run.

But I have been thinking about this. Some days, I run first thing in the morning. When I do that, I have more energy after I get home, and I seem to get more done during the day. Other days, I run in the evening. When I do that, I have more energy as I'm running; my form is better, I just feel like I'm a better runner, and I enjoy the running a little more.

Does anyone have any advice on this for me?

It was on one of those evenings that I was running this week, enjoying the feel of my body moving, thinking about becoming a runner this year, I decided: IT'S TIME TO SIGN UP FOR A RACE.

Yes, I did it! I signed up for a 5K race in April!
(I found it by going to this website and entering the info for location and type of race.)
After looking through the list on Running World's website, I thought that Running for Risa, on April 23, sounded just right for my first race. (Any of you Portland-area locals want to run it with me?)

Alex and Emily were right when they posted on The Skinny last year about this time and said that signing up for a race helps you stay motivated. So true! Now I feel like I have a motivation to prepare for the race. I need to keep running, adding a little to my distance each week, and I need to address my eating habits, which have backslid into some sloppy tendencies over the holidays.

Now that I've signed up for my very first 5K ever, here are my training goals:

1. Continue running 3x per week. This week I'll be running 1.5 miles on 3 different days.
2. Walk the running distance (1.5 miles...or more...) 2x per week.
3. Track my meals/calories on myfitnesspal.com again. Sigh. I wish I were perfect, and could eat just the right amounts of very healthy foods without having to track what I eat. But I'm not. At least not yet. So in the meantime, I'm just going to be very grateful for quick and easy tools that make it simple to behave myself.

Ok, Skinny Friends, I think that's all for today. I welcome your advice and encouragement, and I'm sending it right back atcha!

The days are getting longer, and spring will be here before we know it.

Whatever your goals are for health and fitness in 2011, you CAN do it!

Kathy Week 54: I Am a Wealthy Woman

For a novice runner, I couldn't ask for a better place to run. There is a middle school track at the end of my street. How sweet is that!!??

This is so perfect. I run out my front door, down the street to the path, and then across the field to the track. That's 1/4 mile. Then I run around the track twice--1/2 mile. Then back home for another 1/4 mile, and I just ran a mile!

I thought it was just the rich people who had something like a track in their back yard. I realize that I am a wealthy woman!

I ran this route on Monday, Wednesday, and Friday this week. Monday was slightly damp, Wednesday was overcast, and Friday was a light steady rain. Temperatures were in the high 30s or low 40s.

Mark ran with me on Friday, and I was able to run more than him!! Not that I mean to be competitive or anything, but I would just like to point out that this was the first time we've run together that he had to stop and walk while I kept running. Of course I was nice to him about it, but I have to admit that I was secretly just a little tickled.

My weight is still 134. The weather forecast is cold and icky this coming week, so I don't feel any pressing need to raise my weekly goal above three miles for next week. I think it's a good way for me to maintain my commitment to running.

A friend recommended this website for getting started as a runner. I read through the different pages, and realized that I am already way better at running than the "couch potato" status the website describes for beginners.

Are you just getting started on running? Not sure you can do it? You CAN!! I am 56 years old and out of shape, and for years I believed I could not run, but I am doing it. If I can do it, you can too. I don't run fast, and I don't run far, but I AM becoming a runner, a little bit at a time.

Will I lift some weights this coming week? Maybe...
Count calories?? Never can tell...

But for sure, my skinny friends, I will be running.

What makes you wealthy?

Kathy Week 53: Hello 2011!

Dear 2011,

Ready or not, here you are, a brand-spanking new year filled with 365 mornings just waiting to surprise me! What kind of year will you be?

It's kind of hard for me to believe that Katie organized The Skinny a whole year ago! I've been a bit AWOL for the last while, but I'm ready to get back on track with my health goals again.

Remember this photo?

Ouch! One year ago today. Weight: 151 lbs. The weight can creep up so easily, no?

By summer I was here:

So much healthier and happier! My weight was just below 130 in this photo.

Today it's in between those two: 134 on the scale this morning, and for the last 2 or 3 weeks. Not as much fun as 127, but a whole lot better than 151.

Katie and I have both mentioned in earlier posts that we have love-hate relationships with the scale. Yes, it's a useful tool for monitoring one aspect of our health. But on the other hand, both of us have experienced times when worrying about the scale/calories/numbers has taken over our lives. How to strike a balance??

So in this new year, I've decided that I will continue to monitor my weight with a daily weigh-in...it's been a morning habit for years...but my focus is going to be on counting miles, not calories.

That's right, I said miles, as in, I want to be a runner.

When I mentioned this to one of my grandkids last week, he immediately wanted to know if I would be running a marathon. Ah, um, hahahahaha. I don't think so. Like I said to hubby today, I don't know if you can call what I do on the track "running," exactly. I huff and puff. Today (32 degrees plus a breeze outside) I only ran for 1/4 mile before I was beginning to wheeze a little and I just didn't have any oomph. I walked the rest of the mile.

But I'd like you to know, 2011, that I want you to go down in my history as the year I became a runner. Last week I ran a mile or more, on three different days, even though one of the days was rainy! I looked online for tips on how to run in the rain, and you know what? I didn't melt, I didn't freeze, and my shoes dried out just fine in front of the heater vent, with newspapers stuffed inside.

The forecast for most of the week here is clear and cold, but my goal is to get out and run at least a mile, at least three times during the week. I'll be checking in again next Saturday to let you know how I did. Until then, welcome, 2011!

Sincerely,  Kathy

PS - Dear Skinny readers - What are your goals for a healthier 2011?

My Running Season Finale

     Well, I just finished my race season on Saturday with the Blue Lake Run in Troutdale, OR. My running buddy and I ran the 15K and laughed when we realized the course was actually marked off in miles. Silly race people. Fortunately, it was a sunny, cloudless day for our entourage of supporters. (We were each hosting 2 Japanese high school students for the weekend. Big adventure!) So the big news is that I earned a ribbon! I had a general goal time of about 1:30 and I finished in 1:31:46, which earned me 3rd in my age division. I was pleased, but I always wonder if I could have sprinted sooner than I did. Oh well! Now I get to relax my schedule and just have fun with my running. I'm especially excited to sleep in later and run in the daylight.

     Overall, I think it was a good running season for me. This was only my second year with training for races, so it's great to see progress. I have shaved off about 3 minutes from my pace and basically met my goal times. For example, my time on the Best Dam Run 10K (about 3 weeks ago) was right at one hour but this past race I finished 10K in 58 minutes. So my message is that improvement is possible; it just takes some commitment. Saturday morning before the race my scripture reading happened to land on this:

"And see that all these things are done in wisdom and order; for it is not requisite that a man should run faster than he has strength. And again, it is expedient that he should be diligent, that thereby he might win the prize; therefore, all things must be done in order." (Mosiah 4:27)

     It made all the difference on race day, but it can have the same effect on every day that I need to accomplish something. I hope we can all remember to pace ourselves with running, walking, exercising, dieting, and really every aspect of life. With diligence we can all win the prize. We are each evidence of that.

     With all that being said, I will not be posting as often anymore unless I have an incredible running story or tip to share. Or if one of you lovely skinny ladies has a running question, of course. So this is my I'm-kind-of-going-away-but-please-don't-think-I'm-gone-post. I am still very interested in each person's progress and I will continue to check in here regularly.

Wishing you all the greatest success you could imagine,

Em

Kathy Week 39: Best Dam Run!

Kathy's Week 39 Stats:

Two weeks ago Weight: 128

Today's Weight: 128

Starting Weight: 151

Total Weight Loss: 23 pounds

Yes, I am in maintenance mode. I would like to maintain at 127, but I'm ok with hanging out here at 128, too. Since I don't have exciting weekly updates about losing weight, I've decided to start posting every other week.

I'm not worrying about entering every mouthful I eat into the calculator at myfitnesspal.com, as long as I stay at 128 or lower. If I get on the scale in the morning and see 129, then myfitnesspal.com becomes my best buddy for a day or two, until I see 128 or 127 on the scale. I sure don't want to get back to 130 or higher again!

Today Mark and I took on The Best Dam Run and Walk out in Estacada, Oregon. It was a beautiful day for a run/walk event - sunshine and a cool breeze, right along the Clackamas River. 

Before we even started out, we saw Emily and her two running buddies, (her sister Letia, and running partner Juliette). They had red "runner" numbers, and Mark and I wore green "walker" numbers.

It was a 10K race, most of it alongside the beautiful Clackamas River. Here we are at the start line, next to North Fork Reservoir.

Here's are our three runner friends again, ready for the starting gun! (Juliette, Emily, Letia)

And...they're off! Mark and I walked on the shoulder for a bit, to let all the runner types get past us. 

Most of the 10K was along this beautiful old highway, mostly shaded. The highway is only used by PGE trucks needing access to the dams, so there was no traffic. 

Almost back to Estacada and the finish line! Haha - I love it that the woman in front of me is walking with a cane. What is it about these older gals?? I was passed up by a woman with a cane in the Goat Mountain Gallop in April, too! We did eventually pass her, but only by jogging for a little ways. That blue sign says "Food 1 mile." Can't wait!

Crossing the finish line - walked/jogged 10K in 1 hour 31 minutes! Actually, we were a little faster than that, because we didn't cross the start line right as the starter gun went off. 

Mark and me at the finish line. Whew! Our knees are a little shaky, but we feel great!

Yum! Lots of water, lemonade, fresh fruit for the racers. Plus we got shirts and a cool medal.

We ended at the Estacada Farmer's Market - fun live music, lots of goodies to look at, people chatting after the race.

Thanks, Estacada! We had a great time at the Best Dam Run and Walk 2010!

Rainy, Race Running

Wow. We've had quite a slow week here on The Skinny, eh? I mean, I've been waiting for new posts and almost forgot it was my day! Hopefully everybody else has just been too busy with excellent activities to sit and write a post. But here I am, ready to talk running.

For those of you not keeping track, the Best Dam Run and Walk is this Saturday! I can't wait to run a PR in such a beautiful setting with my sweet sis. She is 8 weeks pregnant (uh... I think I'm allowed to share that) and very excited to make this race her last hurrah before motherhood. As for me, I registered for another race. October 16th is the Blue Lake Run and Walk, a very flat course in another scenic setting. I registered to run the 15k. This race is cheap (just went up to $30, I think) AND preregistered participants receive a technical tee as well as running gloves and all the yummy food at the end! I can't think of a better way to end my race season this year.

Now, what kind of inspiring running treat do I have for you today? Just this: when your shoes are still wet from your run in the rain two days ago and they soak your socks the moment you lace up, think that the rain fairies will keep you light on your toes and give you a special pedicure as you run. Enjoy!

(But also be sure to cross your fingers that it won't be rainy on race day... for safety's sake, of course.)

Return of the Running Tips

Sorry for the long absence. My last post was supposed to be the third Monday of August, but that turned out to be my birthday. So I took a break from responsibility and celebrated with my hubby. We did lots of fun, free things that aren't so good for healthy living. If you are curious, you can check it out HERE.

Then I thought I might post the following Monday, but we were at the beach on a spur-of-the-moment camping trip. So I decided that having a running experience to write about was the least I could do. I planned a route on the internet before we took off for the beach. Then we did something smart: We drove the route since the roads were unfamiliar to me. Good thing! One of the roads became a driveway instead of connecting through to another road like Google maps said it would. So I was able to alter my route before I was in the middle of running it. I highly recommend this. I love road running because you get to see so much more, but it is so much less predictable. Check out new roads and paths by actually visiting them before you intend to run them.

I really liked trying a new place to run. Since we were camping, I ran a trail and then road, and finished with trail. The change of pace made it interesting as well as challenging. I was excited for the whole run because the scenery kept changing and the difficulty level varied throughout my route. So maybe you feel like you are less interested in your exercise. See what you can do to change it up. Try increasing the intensity and doing a shorter workout. Or you could change the scenery. We are coming up on the best time of year to be outside on a run or walk. The colors will be changing, the winds shifting, and you can feel a buzz in the air. I hope that excites you as much as it does me! Won't it feel wonderful to go into the holidays knowing you are living a healthy life? Strike up the balance between your calorie intake and expenditure now so that when all the goodies are around, you will know what you can handle. You will come out of the holidays as a victor of your health. Katie and Kathy, I am confident that the two of you will rise to the challenge and be able to reach your goals and maintain them through this time of the most enticement to over-indulge. Prepare now and you will succeed. I'm so excited for both of you!

In the mean time, I'm still training for my 10K race that is less than 3 weeks away now. Saturday I ran a personal record, making me even more motivated to speed up and reach my goal time. Woohoo!

Kathy Week 33: Still Learning to Run...

Kathy's Week 33 Stats:

Today's Weight: 128

Last Week's Weight: 131

Starting Weight: 151

Total Weight Loss: 23 pounds!!

Skinny friends, I am so excited to tell you about the progress I am making as a runner! Since I started my 6-week training program, I am seeing some real differences in my weight, endurance, and body shape.

First of all, a disclaimer: I can't run. I can do a slow huffy-puffy jog thing. It's faster than walking, at least most of the time. But you have to start somewhere, so I just want to be very clear that when I mention "running" in this post, I really mean something along the lines of a middle-aged nonrunner trying her best to imitate a runner on the track. Woot woot! Go Kathy! Atta girl!

I have to tell you that I was really discouraged about running on Monday this week. I ran about 1/4 of a lap, and then my right knee did this jabby-feeling click thing, and I couldn't run any more. I walked. And walked. Then I would try to sneak in just a little itty bit of running, but no dice. The knee figured out immediately what I was up to and did the jabby-clicky thing again.

I almost wrote a whiny I-can't-run post Monday afternoon, but I managed to restrain myself.

And then something amazing and wonderful and maybe miraculous happened on Wednesday morning! 

I ran a mile!!! 

I ran 4 laps without stopping!!! Then I walked a lap, then I ran a little more, walked a little more, finished up with running the last lap.

Yesterday morning it was even better...I ran a mile and a half!!! And then I walked one lap and ran the last lap. I never thought I could do this! I am really, truly, majorly excited about this. (Which you can probably guess, because I am already waaaaay over my exclamation point quota in this post.)

Here's something else I'm excited about:

I swam across Sparks Lake!!!

And then...I swam back to the other side. All together, I was swimming for 30 minutes straight, just under 1/2 mile. This was one of my 43 Things, and I was excited to accomplish one more of my summer goals.

Now, you have to understand that Sparks Lake is a relatively small lake. And a shallow lake. My husband was paddling the canoe right alongside in case I had a cramp and decided to drown, but it wasn't all that necessary, because to tell the truth, if I had had a problem, all I would have had to do is stand up!! The lake is really that shallow. Hahaha!! But I didn't stand up; I really did swim over and back. Yay Kathy! Atta girl!!

I am only one pound away from goal weight - what an amazing 7 months of healthier living here on The Skinny.

Hope you have a wonderful weekend - see you next Saturday!

Kathy Week 31: I'm Becoming a Runner!

Just a quick post today:

Kathy's Week 31 Stats:

Today's Weight: 133

Last Week's Weight: 134

Starting Weight: 151

Total Weight Loss: 18 pounds

Still on track with myfitnesspal.com. I love it! Using this great, free website helps me make better eating choices!

I've started running this week! I'm using a program for running novices from Prevention magazine's June issue. Here's the 6-week schedule:

Monday - Run

Week 1 - 1.5 miles

Week 2 - 1.75 miles

Week 3 - 2 miles

Week 4 - 2.25 miles

Week 5 - 2.5 miles

Week 6 - 2.75 miles

Tuesday - Cross train

Wednesday - Run the same as Monday

Thursday - Rest

Friday - Run the same as Monday
(Week 6 - run 3 miles)

Saturday - Walk 30-60 minutes

Sunday - Rest

Mark and I are using the middle school track just down the street from our house. We love it! I can't run all the way yet, but the instructions with our program say to run the given distance, taking walking breaks as needed. On Friday this week (Week 1), I was already running better than I had on Monday.

This week we ran on Monday and Friday. On Tuesday we did our weight-lifting program, and on Wednesday I cheated just a little and took the grandchildren backpacking instead of running. I rested on Thursday, and I'm heading out for a long walk this morning.

I really like it that the Prevention article explained some questions I've had when I've tried to start running in the past. For example:

It's more efficient to track miles instead of minutes.

If my knees hurt, it helps to shorten my stride.

Last but not least, wear good shoes!! Mark and I went to the Portland Running Company last weekend, and they helped us find the right running shoes for our particular foot structure and gait. It's really worth it to me to spend a few more dollars on my shoes, and get such good advice. They actually watch me run in the store in the shoes to make sure I have the right ones. Love it! 

I am so excited to think that I will be able to run 3 miles at the end of 6 weeks! I am fairly certain that I have never done that before in my entire life, and I'm thrilled to be headed toward becoming a runner now in middle age.

There Is a Reason Why "Run" Rhymes With "Fun"

Hooray! Today I registered for the 27th Best Dam Run and Walk 10K. My sister registered for it a few days ago. This is her first race and we are training together. Now we will officially be running it together! I'm really excited to share this experience with her. Doesn't that sound fun? There is no better way to enjoy running than to do a race with someone. Or is there?...

Today I have a training tip that is intended for running but can be applied to any workout plan. An article on Active.com suggests, "Each day, let your training plan have one vote for the kind of run you do and let your body--your feelings of fatigue and readiness, enjoyment, confidence, and comfort--have two votes." This is talking about your mind-body connection. While it's great to have a plan set out, leave room for adjustments that your body demands. For example, I donated blood last Monday, so I took it easier on my training run Tuesday morning. The more you pay attention to your body, the better you will know when you can push it and when you should hold back. This is one thing that top athletes master, and you can too! It leads to more enjoyment as well as more accomplishment, which leads to even more enjoyment. It's an upward cycle. Enticing, right? If you want to read the rest of the article, click HERE. Otherwise, enjoy your workout, whatever it may be!

Speaking of races...

Speaking of races (see my mom's post below), I'm thinking about running this 5K.  Anybody want to join me?  Registration is $25 now (if only I had registered sooner!), but I think it would be a lot of fun.  Plus, check out those t-shirts.  Pretty cool, right?  Anyway, if anyone's interested in being my running buddy, let me know.  I haven't actually registered yet, but I think I'd like to.

Fuel For Race Day

My half marathon is this Saturday and fueling is on my mind. Carb-loading can be complicated and controversial, but I like to keep it simple. The basic concept is to store up glycogen (an easily-accessed fuel) by increasing carbohydrate/starch intake and decreasing activity. This allows you to have energy as well as hydration because the carbs store water. Here are some carb-loading and nutrition tips from Runner's World magazines and experienced running friends of mine.

• Carb-load for the week leading up to a marathon, three days leading up to a half marathon. There is a lot of debate over carb-loading for shorter distances. I say, there's no harm in trying it out.
• Get your carbs from a variety of sources: grains, dairy, fruits & veggies, and legumes. Everybody thinks of pasta, but potatoes are even better on the glycemic index.
• The last 2-3 days of carb-loading, 70% of your caloric intake should be carbs. Adjust (decrease) fat intake to allow this.
• Don't worry about gaining water weight while carb-loading because it will help more than it hurts you. Keep drinking that water.
• Favorite carb-loading foods: bagels (Thomas' whole wheat), apples, granola bars, oatmeal with raisins and cinnamon, carrots, fruit juice, and my personal favorite... french fries.
• No matter what, eat something for breakfast the day of the race. I like a banana and a bowl of raisin bran cereal. Plus a half of a whole wheat bagel if the race start time is a couple hours away.
• Rest the day before the race.
• Along with great food, be sure to get great sleep the week before the race.

I noticed a remarkable difference in my running when I carb-loaded for my marathon. My marathon felt a million times better than my 20-mile training run and I attribute it wholly to how I was fueling my body. I plan to carb-load this week starting Wednesday. Tomorrow I run 5 miles, then just two or three on Thursday. Carb-loading is exciting for me because it is the only time I am really strict with my food. I know it works. It prepares me and gets me excited for the race.

Do you have any experiences with carb-loading? Have you noticed a difference in your workouts as you change your eating habits? What foods have helped or hindered you in your exercising?

Runner's Forum

Do you wish you knew more about running? Do you have this itching desire to try something truly challenging for your mind and body--like running a marathon? Do you have questions about training, racing, or running in general?

     This is the perfect place to ask your questions. Two weeks ago I opened up to questions and two brave souls asked away. Here is the first of what will hopefully be many Runner's Forums here on The Skinny. Please leave your questions in the comments section and be assured that you are doing a huge favor for all the other people who have the same question but are too afraid to ask it.

Q: Kathy asked about tips for "rank beginners." Her concerns are that she feels awkward while running and tires easily. She also asked what kinds of goals are good for beginners.

 

A: These are great questions for someone who is just getting interested in running. So first I applaud Kathy for trying something new and for not being afraid to ask for help. Kathy, you are a star! As for feeling awkward while running, I think that will fade away as you run more. It seems that Mark is probably already helping you a lot with that by showing you some form. Tiring easily is common for new runners. That is why the best way to start running is by alternating walking and running like you have been. A great beginner goal is to extend the length of time you can run without walking. Perhaps you can run about 15 seconds without feeling too uncomfortable; set a goal to work up to running a minute without stopping. Here's how the workout might look: walk for three minutes to warm up, run 15 seconds, walk a minute, run 20 seconds, walk a minute. Continue alternating for about 20 minutes and then cool down by walking for about 5 minutes. It is going to depend on your own situation whether it takes you one workout to get up to running a minute straight or a few workouts to get there. Then set a goal to run for 2 minutes without stopping. As with any goal, keep setting new ones to challenge yourself but don't be ashamed that you still walk for part of your workout. Focus on your progress. Wouldn't it feel great to be able to run for 30-45 minutes without stopping to walk? That's about how long it takes most people to run a 5K. So register for a race. After you have a race under your belt, you are no longer a beginner in my book!

 

Q: Katie asked about how to become better at running. She wants to be able to run longer without stopping to walk. She is registered for a 5K and would like to run the whole distance, but isn't sure how to build up to that.

 

A: I'm so excited for you to run this race, Katie! You are really challenging yourself and this will be a great accomplishment. Are you currently following any type of training schedule? Your race day is the same as mine! So we've got about 4 weeks to go, right? I strongly recommend you run 3 times a week. Running regularly makes a huge difference. Especially when you are getting (back) into running, taking more than 2 days off from running significantly increases your chance of soreness. That just turns into a downward spiral.
     Another tip I have for you is that you consider your pace. You were running before that miraculous phase of life called pregnancy. Now that you are saying goodbye to all those extra pounds, you probably feel like picking up where you left off on the running. However, after such a big change in your body composition you likely need a slower pace than you ran before. Picking the right pace will allow you to run longer without stopping. Runner's World magazine (Jan. 2007) puts these definitions on pace:

• Easy: at this pace you could last all day, no labored breathing, speak in long sentences.
• Medium: still comfortable, but working harder, can still finish a sentence.
• Hard: uncomfortable, pushing your limit, can't get out 2 words without a big breath between them.

So find the pace for you that is around the medium mark. It is probably slower than you have been running recently, but it is more sustainable. You will find yourself running longer distances without stopping. Even if it takes you longer, you get that sense of accomplishment by doing the whole distance without slowing to walk. This is another reason why I love having a running partner; we keep a reasonable pace because we talk. And because we talk, the distance is more enjoyable.


     As a closing comment, I would just like to explain that these answers are opinions based on experience and some research. I discuss the questions with my running partner and refer to Runner's World magazine (2007 issues that I picked up for free from the local library that is relocating and down-sizing!) for more information. Helpful comments and positive input are always welcome here on The Skinny.

Its getting hot, hot, hot!

So did you step up at least one workout since last week? I did! Friday I rode my bike 1 1/2 miles to meet my mom, we ran 5 miles, walked 1 to cool down, and then I rode my bike another 1 1/2 miles home! It was a sweaty one, but I felt great afterwards!

It is getting hot here in Houston- really hot. There are plenty of days that we have 100% humidity which makes it feel like I am exercising in a sauna! This week it has really started to feel like summer even when I am running before the sun gets up.

Summer can be a dangerous time to exercise, so please be careful. Below you will find three of the most common problems that occur during the summer- make sure you know the symptoms and treatment of each and always drink plenty of water when you exercise!

PROBLEMS

Dehydration: This person's body is losing more water than it is taking in. The body is 75% water and is in constant flux; the body routinely loses water by breathing, sweating, and remove waste and needs fluids to replenish what it loses each day.

Heat exhaustion: This person's body fluids are lost through sweating, causing the body to overheat. The person's temperature may be elevated, but not above 104°F.

Heat stroke: The person's cooling system, which is controlled by the brain, stops working and the internal body temperature rises to the point where brain damage or damage to other internal organs may result (temperature may reach 105+°F).

SYMPTOMS

Dehydration symptoms

Increased thirst; dry mouth and swollen tongue; weakness; dizziness; palpitations (feeling that the heart is jumping or pounding); confusion; sluggishness, even fainting; inability to sweat; decreased urine output (Urine color may indicate dehydration. If urine is concentrated and deeply yellow or amber, you may be dehydrated.)

Heat exhaustion symptoms

Often pale with cool, moist skin; sweating profusely; muscle cramps or pains; feels faint or dizzy; may complain of headache, weakness, thirst, and nausea; core temperature elevated-usually more than 100°F-and the pulse rate increased

Heat stroke symptoms

Unconscious or has a markedly abnormal mental status (dizziness, confusion, hallucinations, or coma); flushed, hot, and dry skin; may have slightly elevated blood pressure at first that falls later; may be hyperventilating; core temperature of 105°F or more.

TREATMENT

Dehydration treatment

Sip small amounts of water; drink carbohydrate/electrolyte-containing drinks- good choices are sports drinks such as Gatorade or prepared replacement solutions (Pedialyte is one example); suck on popsicles made from juices and sports drinks; suck on ice chips; remove any excess clothing and loosen other clothing; air-conditioned areas are best for helping return body temperatures to normal and break the heat exposure cycle; avoid exposing skin to excessive cold, such as ice packs or ice water as this can cause the blood vessels in the skin to constrict and will decrease rather than increase heat loss. (Exposure to excessive cold can also cause shivering, which will increase body temperature—the opposite effect you're trying to achieve.)

Heat exhaustion treatment

Rest in a cool, shaded area; give cool fluids such as water or sports drinks (that will replace the salt that has been lost) -salty snacks are appropriate as tolerated; loosen or remove clothing; apply cool water to skin; do not use an alcohol rub; do not give any beverages containing alcohol or caffeine.

Heat stroke treatment

Do not attempt to treat a case of heat stroke at home, but you can help while waiting for medical assistance to arrive.

Call 911 immediately; move the person to a cooler environment, or place him or her in a cool bath of water (as long as he or she is conscious and can be attended continuously); alternatively, moisten the skin with lukewarm water and use a fan to blow cool air across the skin; give cool beverages by mouth only if the person has a normal mental state and can tolerate it.

Triathlon/Biathlon Update: It is like a week away! I am getting nervous and excited and making the last few workouts really count. Ready or not, here I come!