Slow and Steady

Tuesday, July 26, 2011

Tuesday Tidbit: 2 weeks

No road is long with good company.
~Turkish Proverb

Geez, it's been two weeks since my last post. WTH? I don't have a good excuse. I find when my work outs are going well, so is everything thing else in my life and I post about it. When my workouts are off track I am a little lost. So week 1, I was sick, no big deal. I have no idea what else happened that week as I totally spaced out. Week 2? Shear laziness. This week, no excuse. I even started to get a little complacent at work. The problem workout wise? Lack of self motivation. I am better with a partner, I am more accountable. My marathon training will be a long road if I do not set myself up for success and plan some team or group training runs.

The other night I was watching True Life on MTV and it was called "I'm the big girl" and it was about a girl who wanted make the women's weight lifting olympic team. In college I used to do "cleans" with substantial weight. So in my overweight, outta shape state and deliriously over confident state I literally looked up the criteria for being an Olympic weight lifter. I can't get off the couch to swim, bike or run, but I think that I am capable of being a professional weight lifter. LOL This is what I do with my time.

I also watched Extreme Makeover: Weightloss Edition and the gal that was on earned a nanny as a prize for her weightloss. The connecting theme in these two shows was the concept of "distraction free" training. So that got me thinking, what could I accomplish with distraction free training? Here are my thoughts on what I could accomplish in 6 months to a year of distraction free training:
Competitive Fitness Woman
Olympic Weight lifter 
I could become an Ironwoman

I could focus on learning how to be a good writer .

Why I Kick A$$: I totally rocked my 3 inch strappy shoes at work today. In case you were wondering, I am pushing 5'11.
Thankful Three
  1. Friends, long lost, intelligent, amazingly wonderful friends
  2. My Women's Health Magazine
  3. Finally sitting down to blog

Sunday, July 17, 2011

Sunday Summary: Faults

How few there are who 
have courage enough to own their faults, 
or resolution enough to mend them.
~Benjamin Franklin
I am a ridiculous procrastinator. My dream day Friday which was supposed to include a trip the post office...well yeah about that. It was 3 gifts not 2 and I totally didn't make it. I laid in bed too long, my eye exam took too long, picking up my bike at the shop took too long and suddenly Friday was over. I will remind you that one of the gifts I purchased back in March. I have the best of intentions, but I do a few things:
  1. I do later (or not) what could be done now
  2. I completely underestimate the amount of time it is going to take me to do things
  3. I underestimate the importance of certain tasks or overestimate others
  4. Tunnel vision once I have ignored something, I cease to see it/Out of sight out of mind
Ok so how does this manifest itself besides my post office debacle? Let's see, if I am not particularly feeling like working out at 5:30 AM, which has been determined to be the golden workout hour, I'll tell myself I can do it after work, after dinner or after the kids go to bed. Um, yeah, doesn't usually happen. Or I'll tell myself I can run errands and get my workout in, and inevitably errands take longer than expected. I underestimate my daily mileage and worry less about missing a 3 or 5 miler and try not to miss my long runs. This is a delightful recipe for injury due to improper training. Tunnel vision? Yeah, try carrying a gift in your trunk, I focus on the rest of my day and ignore the gift that I carry daily but don't see.

Clutter Bug 
My house is neat. It appears orderly. DO NOT open any drawers, cabinets or closets. I have more jackets than I need, school supplies (no one is really in school right now), books, toes, instruction manuals for things I probably don't even own any more. I have this ridiculous thought that everything I don't want anymore someone else might so I'd better just hold on to it until I meet that somebody who wants my first set of dishes, or a matching set of 4 vases that they can probably just get for a $1 at Big Lots, ooh or hey, there's that bucket of yarn and crochet hooks from the year I thought I was going to commit to making scarves, blankets and hats for everyone I know. We are not garage selling people, buying? Maybe? Craigs List? The same thing. We annually purge clothing, but more continues to reappear. It is not the big stuff we I have problems with, it is the knick knacky crap I have in junk drawer(s).

Ok I have outted myself, these are my faults at home, not super positive energy being thrown out there, but this is what I am feeling today. The good news is I think I might actually talk to a professional organizer. I need to do this for me. My hubby is perfectly happy throwing everything away and truthfully? I probably wouldn't even notice most things are gone. I mean I would notice the empty space, but not miss the contents. So why is it so hard to throw things away? Just because I guess. A shrink would probably blame my parents, so I am going to go with that.

Why I Kick A$$: See's Chocolate & Stranahan's Small Batch Whiskey while blogging.... after an hour of winding down with my hubby and kids looking at Topo Maps and listening to a little Louie, Ella and Billie...there might have been a few slow dances with my little ones too. Super groovy night!

Thankful Three
  1. For Pirate Themed Birthday parties
  2. For couch time chatting with good friends
  3. For my leisurely three day weekend

Friday, July 15, 2011

Friday Five...Ahem 7, is that allowed?

There's never enough time to do all the nothing you want. 
~Bill Watterson, Calvin and Hobbes

What a dreamy Friday this has already turned out to be. It's 9:15AM and I'm still in bed. I did have a hiccup when my iPhone died mid Facebook post and I was a little annoyed when my laptop died mid Blog comment, but I'm thrilled that my Super Hubby's iPad was fully charged. Even when he's not home he saves the day. Ok now brace yourselves you're gonna be totally jealous of my Friday Five:

1. Someone else is cleaning my house today
2. I'm going to the post office to send not 1, but 2 gifts out today. Both long overdue.
3. I'm getting contacts, yay no more glasses being destroyed in the hands of a 1 yr old
4. I'm getting a deep tissue massage
5. I'm getting a haircut

Now for those of you not jealous of my post office trip or eye exam for contacts, just this once, I'll add a #6 & #7

6. Tonight is summer outdoor picnic night at one of my favorite wineries, so the girls are getting together for wine, food, live music and fun, woo hoo!
7. I'm picking up my bike today, shoes and clips should be done.

Why I kick A$$: After today I'll be all caught up on the to-do-list items that have been frustrating me lately.
Thankful Three
1. For a hubby who reminded me to simply take a day off from work
2. For a friends who love wine as much as I do
3. For feeling so skinny lately-confidence can't be beat

Wednesday, July 13, 2011

The Turn Around: I Love Dayquil

Just because you're not sick 
doesn't mean you're healthy.  
~Author Unknown

Wednesday HUMP day sounds funny, but like an out and back run it marks the turn around to the work week. This week I am lucky enough to only have to work for 4 days because after my mommy melt down on Friday, I needed a day off. Read about mommy melt down HERE. I have completed most of the tasks on that list so I am hoping tomorrow to call and make a hair appt, get a massage, go to the post office and get an eye exam. Pretty exciting stuff I know, but totally worth taking a day off.

Today I got approval from my boss to take a week off in August. I am so super excited as this will be our first family vacation. There are so many ideas, but we are thinking Mammoth Lakes and maybe a short trip over to Monterey & Santa Cruz. You've gotta love all the options we have here in California. The hope is to get into nature as much as possible during this week and really let our kids explore, get dirty and learn to truly love what Super Hubby and I love.
Marathon Training Update
I am off of my marathon training schedule...mildly. Are you a slave to your training schedule? While I feel great to be able to be flexible, sometimes that can lead to falling off schedule completely. Fine line. I understand why people are slaves to the schedule, any other approach can be a slippery slop. I missed my 8 mile run this past weekend and am scheduled for 13 this weekend. I don't want to jump mileage and risk injury so I think I'll head out for 13 and if my body says 10 is enough, I may stop there. We'll see. Doing this may cause a ripple effect and losing 1 of my 2 scheduled 20 milers. Reworking schedules is work.
Ugh, I think I am sick. I've had a wet cough for over a week. I was pretty winded at my Sprint Tri last Saturday and it has only gotten worse...congestion, eew. I felt like a chipmunk this morning because my face felt swollen. I love dayquil and afrin. I do, I am not ashamed to admit it. This allergy, sinus infection, summer cold thing needs to go away. I have not wanted to get out of bed for days causing me to miss workouts, work a later shift at work and feeling like I want to go to bed before my kids are even ready for bed. I.DO.NOT.LIKE.BEING.SICK., I.DO.NOT.LIKE.IT.ONE.BIT.

Why I Kick A$$: I made Fideo and was adored by my family for it. My son told my husband very specifically that these were not "American" noodles, they were Mexican. I had no idea my 3 yr old made those kinds of distinctions. He doesn't call spaghetti Italian noodles?
Thankful Three
  1. For Sweet Potatoes
  2. For Hot Lemon Tea
  3. Clean Laundry

Monday, July 11, 2011

Monday Motivation: Race Report

Every success is built on the ability 
to do better than good enough.
Me and my training buddy KA, she also PR'd, by 17 min!!!

Sorry I didn't get around to this Saturday or yesterday..busy, busy! Saturday was my sprint TRI and things went well. I'll save you the full read and tell you it was a PR, whoot! Short version (for me):

TRI for FUN Triathlon Distance: Swim .5 miles – Bike 16 miles – Run 3 miles
Official time: 1:51:32
Place: 5th of 12 in the Athena Division

Friday: Pre-Race:
Pretzel Goldfish crackers after a 9.5 hour day at work and a mint chocolate chip milk shake-probably not the best idea.

Woke up late, digestive issues from the previous night's "meal", ate half a banana, drank about 6 oz of coconut water and miraculously was still on time for the race and scored a sweet parking space.

Swim: I couldn't swim straight for the life of me so I had to breast stroke, a lot. Apparently it worked because it was my fastest swim to date 16:50
T1: more than 2 min
Bike: Also went well for still not knowing how to shift, fastest time yet, 1hr
T2: Another 2 min plus
Run: Had a lot left going into the run, slight right quad cramp, but it shook loose. Mantra on the run, "Uncomfortable is ok," this was my attempt and trying to push myself. I probably should have pushed harder because I felt too good after.

Lessons learned:
  • Don't try new watch techniques in a race. I fumbled with my Garmin at T1 and T2 and let it delay me significantly.
  • I need to learn how to shift on my bike. I am terrible at it. Oh and I should ride more. I have only really ridden 1x in the last couple months.
  • I need clip-ins and a tune up...... so I dropped off my bike after the race and will be able to pick it up tomorrow.
I am totally bummed I missed P from Adventures of An Average Athlete, she totally rocked her Duathlon at the same venue, check out her race report!

Why I Kick A$$: First TRI of the year with weak training at best and I PR.
Thankful Three
  1. For down time this weekend totally went shopping and bought new work clothes, a gift for a friend, a gift for a aunt and got a pedicure!
  2. For a great run tonight, the weather was perfect!
  3. For my Sprint Tri Tech T, super comfy and I love the bright Red color

Friday, July 8, 2011

Friday Five: I am not FAT!

The older you get, 
the tougher it is to lose weight because by then, 
your body and your fat are really good friends.

If you don't want to read a mommy rant, skip to the Friday Five below.

OMG-Missing workouts is detrimental to my mental health. Before I get into Friday Five, let me just tell you I had the BIGGEST mommy melt down tonight. I came home and realized I might need some fuel for tomorrow's race. I ask my little people if they wanted to go with mama to the store. I got a big fat resounding no. This no came from my 3 year old, my 1 year did not comment. I have a job where I get to make decision all day long. I have a job where I have control (for the most part) over my daily routine. Then I come home and I can't make decisions and the ones I try to make are challenged with: "Why?" and "I don't want to" in the whiniest voice ever. So today I lost it. I told my husband it is not fair that I am couped up at work all day, can't leave the house with my kids and all I really want to do is:
  1. Get a hair cut
  2. Get to the post office to mail a gift I have had since March
  3. Get to the mall to get a gift for his aunt and go to the post office to mail said gift
  4. Buy a new shirt for work
  5. Get a pedicure (maybe)
  6. Get to the bike shop to get clip in pedals and cycling shoes
  7. Get to Costco to do an eye exam for contacts
To this my husband said, do it. Go tomorrow after your TRI, go Sunday or take a day off from work. Grr, I hate simple answers. If it were that easy, then maybe I would have some of this done, but it's not. Don't ask me why it's not because it just isn't. Ok, now that I am done complaining, my kids are great, I worked a long week, an even longer day today and I missed workouts almost all week. I have pent up energy and I am SOOOOOOO glad I am racing tomorrow morning and have a grown up party to go to tomorrow night. Yes I am selfish, yes I just had an awesome birthday weekend, but I am the type of person that needs regularly scheduled me time in order to function properly. Sometimes that me time is at 5:30AM in a pool or on the road, but sometimes I like it when me time happens at normal hours of the day with other "normal" people. Not that my workout people are not normal, but TRI people are a different, high energy, over achieving breed.

Ok, now on to Friday Five. On Tuesday at our monthly TRI club meeting a member who happens to be a physical therapist or sports physiologist or something like that? Anyway, our team member did caliper/skin fold testing for us to calculate our body fat percentage. In case you are wondering, I am a pretty freak'n awesome 18.6%. Read below to make sense of this number.
  1. Body Fat Percentage is NOT the same at the number you get from the BMI chart in your doctors office. BMI is height and weight oriented and DOES NOT take in to consideration lean body mass. So people who are inactive and make poor health choice and are "skinny" are really, wait for it, geez I love this term, ok sorry-distracted, these "skinny" people are actually skinny fat! Don't you just love that term?! Two people 6'0 tall weighing 170 have the same BMI, but if one is an athlete and the other is completely sedentary, it is likely the athlete has a much better lean body fat percentage that reflects their body weight and more specifically what percentage is lean body weight. BMI doesn't draw a distinction.
  2. Body Fat Percentage can be measured several ways including skin fold/caliper testing. Within the caliper testing there are several strategies including a basic 3 measurement in the Jackson/Pollock 3 caliper method to the Parillo caliper method which takes 9 measurements.
  3. The most accurate Body Fat Percentage test is the hydrostatic, but caliper testing is 95% accurate vs hydrostatic Gold Standard which, in my uber not even amateur athletic status, works just fine. You can also test at home using a formula found on the Livestrong site HERE.
  4. Why am I so excited? Well my BMI number is 26.2 and considered overweight. My doctors have drilled in me the need to lose weight, despite my physical fitness and at one point in time I was considered obese. I always new this was wrong, but assumed it had everything to do with my HUGE rack and athletic build, but still thought there was something to the BMI thing and therefore let it feed my insecurities. I am not skinny, but sometimes let myself be fatter than I really am. So I was beyond thrilled to learn my body fat percentage is 18.6. What does this mean? See images below that show scale translation for both BMI and Body Fat Percentage.
  5. A little boost goes a long way, for me it was the wrong way. Learning I am leaner thnt I have given myself credit for, has open the junk food eating flood gates. It is actually quite amusing how I reacted to the news that while I am not skinny by any means, I am certainly NOT FAT. So what have I been doing? Eating fattening foods.
Body Fat Percentage Scale

BMI Categories:
  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater
Why I Kick A$$: I am totally an athlete and now I have the numerics to prove it.
Thankful Three:
  1. For new perspective on my overall body image/health/fitness
  2. For my sprint tri tomorrow
  3. For my husband, he has a knack for making my terrorist children (they are actually delightful) and my overwhelming mommy moments (truly moments and probably not that overwhelming) sound so easy to deal with. He must have Stockholm Syndrome.

Wednesday, July 6, 2011

The Turn Around: Pole Dancing

We fail more often by timidity 
than by over-daring. 
~David Grayson

Wednesday HUMP day sounds funny, but like an out and back run it marks the turn around to the work week. This week I am lucky enough to only have to work for 4 days because of Monday's July 4th Holiday. So what's new?

Saturday: 10 mile run, totally bonked. I had company for miles 2-6 and at mile 6 was totally crusted in salt. Ridiculously dehydrated, how does it get to 75 degrees by 9AM? I swung by my house for some coconut water then kept going and was doing pretty good until mile 8 when I was totally done. I stopped by home again (benefit of running in my neighborhood) and my husband immediately noticed the look of failure in my face. When I asked if he and the kids would help me finish 2 more miles, he didn't even hesitate. Sure there was a short stoppage as we buckled the kids in the stroller, but my feet covered the miles and that is all that matters. P.S. my feet and legs were so sore the rest of the day, boo! 10 miles used to be so easy.
Sunday: Got a date night with the hubby and saw Bad Teacher. OMG that movie was so freak'n funny. Would definitely see it again.
Monday:  Super fun day! Nice easy swim practice at 5:30AM, 8:00 Kids Run where my 3 year old scored a new running medal, ahem, Gold Medal. These races are so cute. There was a free 2 or 4 miler. I opted for 2 and ran it hard. Well, hard for pushing a jogging stroller with 40 pounds in it. I am going to go ahead and call 10.5 mile miles awesome for me.

Just when you didn't think Monday could get any better, I took a "vertical fitness" class. You might know it at pole dancing. There was no actual dancing and I am pretty sure, while there was a pole, nothing was sexy about what I was doing. I have a new found respect for pole dancers. I am too heavy, do not have strong enough upper body strength and there is just something unsexy about my lack of grace. I did manage to pull myself up int an upside down thing. Way cool!

Ok, I am going to skip Tuesday's goings on here because I want to put a little more thought into my post on my Tri Club meeting last night and my new numbers, Body Fat Percentage numbers that is. Very interesting stuff.

Why I Kick A$$: I actually registered for my first TRI of the season. Finally! It's only a sprint, but it's a start.
Thankful Three
  1. Kids races
  2. Pole classes
  3. Emerald Nuts Sweet and Salty Chocolate/Peanut butter

Friday, July 1, 2011

Friday Five:

Do not cease to drink beer, to eat, 
to intoxicate thyself, to make love, 
and to celebrate the good days.
~Egyptian Proverb

Ok, it's been a beer week for me. A little Summerfest goes a long way and so does Red Stripe for that matter. While I was disappointed in my 5 pound weight gain over the birthday weekend, I have not been motivated to totally get back on track with calorie counting. The good news? A little beer, chili colorado, pizza, taquitos and Jack in the Box this week has not exacerbated the issue, this morning I was not up the 5 pounds I was on Monday, I was only up 1.5 pounds and that is totally manageable. While my eating and exercising hasn't been perfect I am celebrating the "good days" and today was a good day. Now on to the Friday Five:
  1. I have not gone to a swim workout all week. I have been staying up too late and not able to get up early enough to swim. Not the end of the world, but I love it so much ...why is it so hard to convince myself I don't really need the extra sleep in the AM. A good swim workout goes a lot farther for my day than 1 hour of sleep.
  2. Running. Ah, I love running and I got to have a change of scenery Thursday when we started from my running partners place instead of mine. Perfect.
  3. Work, yeah, um???? I bought ice cream for the staff today. I think ice cream Friday's needs to be a summer trend...could get expensive though. Gasp, could even get boring for people? Nah, ice cream is always awesome.
  4. Tomorrow I have got 10 on the schedule. Here is where social media comes in to save the day. I posted to Facebook that I was doing 10 miles, long and slow (11-11:30 min miles) and while I didn't get a taker for all 10, but a fellow Delta Tri Club member happens to be in my neighborhood tomorrow and is going cover 5 with me. Seriously, this totally makes my day. Thanks in advance KA.
  5. I got the best text today. My BFF texted and invited me on a lady overnight date in SF soon. We're working out details, but I am already so super excited, great city, great food, great friendship--it's going to be super-fantastic.
Why I Kick A$$: Because even when I eat fattening food I kinda lose weight. Remember Monday I was up 5 pounds and now I am only up 1.5 AND I have been eating whatever I want.

Thankful Three
  1. For tot t-ball, super cute
  2. For Coconut water
  3. For my new Runner's World magazine (makes everyday a good day)