Wednesday, February 11, 2015

Jeff Galloway Says: Training & Motivation Tips

It's no secret: I love Jeff Galloway. Almost to a level of inappropriate. Almost.

His run/walk/run method is the reason I am a runner. There is no possible way I would have been able to accomplish any amount of distance running with Jeff's sage advice and wisdom. If you're a fan of this blog, you know that I've written about him and his training plans many times. Last week, I got the awesome news that I had been selected to be a Jeff Galloway Blogger! Jeff Galloway + Blogging = A match made in heaven! What this means is that I will recieve periodic information to share with all of you- straight from the Olympian himself. Cool, right?

This will be my first "Jeff Galloway Says" post- chock full of running wisdom from Jeff. Matthew always likes to tease me when we talk about running or training because I frequently am quoted saying, "Well, Jeff Galloway says [insert training advice here]" or "According to Jeff...." (yes, I like to think we are on a first-name basis). So that's what this series will be called- "Jeff Galloway Says!"



Jeff Galloway's Training & Motivation Tips

  • When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

  • A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

  • If you have a Run Walk Run strategy that is right for you on that day, it's possible to feel good after every run-even the marathon.

  • Running is the best stress reliever I've found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

  • Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

  • The finishing of a run that is longer than you've run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

  • You can't run a long run too slowly or take too many walk breaks.  You'll get the same endurance based upon the distance covered.



I agree 1000% with everything he's mentioned above. One of my favorite "Gallowayisms" or mantras is this: "You can do anything for a minute." That has gotten me through many a long and tough run.

I hope you enjoyed this post and it's given you some tangible advice for your running and/or walking. If you have any questions, please leave them in the comments below and I'd be happy to help in any way I can.


Do you run/walk/run? 



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Offer Expires: 2/14/15


Monday, February 9, 2015

AM: 2/9/15


Howdy, friends! Welcome to another Monday. Apparently, that damn groundhog saw his shadow last week so it'll be another six long weeks of winter here in the north east. Ugh. I still don't know why I live here- every winter I try to talk Matthew into moving to Walt Disney World. But no dice so far :-)

Regardless of the cold weather, I've still got goals I want to accomplish this year. First and foremost- make it to goal weight (135) and achieve lifetime status with Weight Watchers. Secondly, feel good wearing a bikini- like a real one, not a tankini- on our Disney Cruise in May. And obviously, run a bunch of races. So, that means continuing the hustle and grind: moving more, eating less junk, and making healthy choices 99% of the time.

Training:
Monday- 20 minutes on the recumbent bike, circuit weight training, 10 burpees
Tuesday- 30 minute treadmill run, 1:1 intervals, 13:19 pace
Wednesday- Runner's World Lolo Jones Core Workout
Thursday- Rest day due to pseudo gout flare-up
Friday- Rest day
Saturday- Rest day
Sunday- 10.19 miles! Seven miles with Matthew: 30/30 intervals, 12:25 pace. 5k with Jen: 30/30 intervals, 11:16 pace.

So this pseudo gout thing is cramping my style- literally. I got a new medication at my doctor's appointment on Friday so hopefully that will keep the incredibly painful flare-ups at bay. We still don't know for sure what's going on. I have an orthopedic appointment next week to address the bone degeneration/arthritis in the big toe joint and to have further tests to determine if it is actually gout or pseudo gout.

That being said, the days I was able to get a workout in were great. I felt really strong this week- I think the core work and the weight training is starting to make a difference. And I was elated to be able to get in 10 relatively pain-free miles yesterday. And run a super-fast (for me) 5k after doing seven miles! Big thanks to Matthew and Jen for running with me- and kudos to Matthew for placing 9th overall and 2nd in his age group!

My other, speedier half.

Me, Jen, and the cutest little cheerleader at the race!

Nutrition:
For the fourth week in a row- basically, a miracle- Matthew and I have kept up with meal planning and cooking at home. Honestly, it's been helping us both stay on track so much. By planning out meals and making extra servings for lunches, it's so much easier for me to stick to my daily PPV target. I feel like I'm in control and that empowers me to keep making healthy choices. And we are loving all the recipes in the Weight Watcher's cookbook, "Easy Mains and Sides." This is the cookbook that's included in the WW "Starter Kit" that I bought right after the new year. Figured I'd get back to basics for 2015 and so far, so good :-)

Turkey and cous cous stuffed peppers... and toothpicks to keep them upright.

Veggie, Bean, & Feta Bake. Super yum.

Weight-loss:
142.0 as of 2/4/15
-.8 from last week
-48.4 since January 2013
-60 since HW

I am so close to 50 pounds lost, I can taste it! Here's hoping it happens sooner rather than later. On a non-scale victory note, I compared pictures from the race I ran on Sunday to pictures from the same race last year and noticed some real differences. It's funny because sometimes I can barely notice how my body has changed because I feel like the same person, you know? Because the changes have been so slow, it sometimes feels like I haven't changed at all.  I don't know if I'm making sense but I was happy to compare the pictures and see progress. And then I saw that my time for this year's race was only about 25 seconds off of last year's. Not too shabby for this injured runner!

2/8/14 and 2/8/15



What are your goals for 2015?





Thursday, February 5, 2015

Introducing... Gouty Foot?!

Well folks, it seems like my right foot, my "cranky" foot, was lonely and needed a partner in crime. Allow me to introduce to you.... "Gouty Foot!"

Yup, that's about right. Source.

Here's the back story on my left big toe:

A year and a half ago, I visited a podiatrist because I had some pain in my left arch and my left big toe- I assumed it was from wearing heels. The podiatrist diagnosed me with Plantar Fasciitis and said that I had a slight alignment issue with my big toe joint. He gave me custom orthodic inserts and said that it should clear up both problems.

I went on about my life with some lingering pain in my big toe- not when I ran, just a little soreness and a little achy after long runs. I noticed that I had some limited range of motion- my left big toe won't bend back as far as my right- but it's never been anything I really thought too much about. I trusted that the podiatrist was right and that as long as I wore the inserts I would be ok.

Fast forward to Sunday night. As I'm getting ready for bed, I get a sharp and severe pain in my left big toe. This wasn't all together new- over the past few weeks, I've been having 10 minute bouts of shooting pain in this toe, along with the inability to move it. It comes on suddenly, always at night. It only lasts for a few minutes and then it's gone and my toe feels fine. Well on Sunday, it didn't stop.

I woke up Monday and could barely walk. I couldn't get a shoe on my foot without excruciating pain. I decided to go to an urgent care facility that opened at nine. As I waited, I made breakfast and had a cup of coffee. About 45 minutes after I woke up, the pain was gone, just like that.

I still went to the urgent care where the doctor took some xrays and gave me a diagnosis of pseudo gout. Yup, fake gout. Did you even know that is a thing?! Basically, it is a build up of crystals in your joints that mimic the symptoms of gout. The doctor also said that he could see the beginning of a bone spur on the top of my first metatarsal and some bone degeneration- but he didn't think that was what was causing the pain. What the heck?! I'm only 30! My bones are degrading?!?!

Yeah, I might have freaked out a little.

But, I'm not going to full-on freak out just yet. I've got an appointment with my regular doctor tomorrow to run some tests to figure out if I really have pseudo gout or gout. I've also got an appointment with my orthopedic doctor to determine what the course of action is with a bone spur and bone degradation (also known as Hallux Rigidus or Hallux Limitus). There is a course of action that involves foot surgery to remove the spur and help create more space for the joint to move. There is also a last-ditch measure that involves fusing the joint forever- which sounds very scary to me.

Regardless of what the eventual diagnosis is, there is something going on with this toe. Hopefully, the solution is something that will allow me to keep being as active as I have been and stop the damage being done to my bones. And, fingers crossed, I can keep running.

I will post an update tomorrow after my doctor's appointment on facebook. If you want to send some good vibes my way, I'd greatly appreciate it :-)

Monday, February 2, 2015

AM: 2/2/15



Good morning and welcome to the first week of February! This is one of my favorite months because we are only 28 days from warmer weather- potentially. I don't know about you, but after the winter holidays are over, I am ready to fast forward to spring.

Training:
Monday- Jillian Michael's 30 Day Shred, Level 1
Tuesday- 45 minutes on the treadmill, 3.36 miles
Wednesday- Lunch-time walk with co-worker
Thursday- 30 minutes on the treadmill, 2.26 miles.
Friday- Rest day
Saturday- 30 minutes on the elliptical
Sunday- 3.25 miles outside in 40:33. 12:29 pace. This core workout from Runner's World.

8.87 total miles.

I played around a lot with intervals this week. Prior to the stress fracture, I was consistently running 1:1's or 2:1's. On the advice of both my orthopedic doctor and my physical therapist, I have been trying different intervals- all with a bit more walking than usual. 30:30 has felt the best during the short miles- three miles or less. 30:1 (running for 30 seconds; walking for one minute) has been the most kind to my foot when I'm running a bit longer. As my recovery continues, I suspect I'll still be experimenting to see what is going to feel the best on my cranky foot.

Nutrition:
In continuing last week's trend- and one of our New Year's resolutions- we cooked all week and only ate out twice. It has been more fun than I thought it would be to actually plan out meals and cook them. And we've been able to experiment with new foods and flavors that we probably wouldn't have tried. My favorite recipe has been one I found in a Weight Watcher's cookbook: Moroccan Chicken Toss. It is so simple to make and is even better the next day for lunch.

I managed to stay within my points this week- only eating Activity and Daily Points and leaving the 49 Weekly Allowance Points. While it's been difficult, it hasn't been impossible. I am choosing to not eat the weeklies because I think this will help me to lose the last seven pounds to get to my goal weight. I believe that part of the reason my weight plateaued this fall/winter is because I was eating all of my APs and my weeklies. So we'll see if this strategy works to help get me to goal.


Weight-loss:
142.8 as of 1/28/15
+.4 from last week
-47.6 since January 2013
-59.2 since HW

Some weeks, you can do everything "right," get a lot of activity in, make great food choices, and still gain weight. But, I know enough about this weight-loss process to know that I can't always judge success by the scale. The scale isn't failure, it's just feedback. So I'll keep doing what I've been doing and hopefully there will be a loss on the scale next week.

I did have an awesome non-scale victory this week though. Matthew and I went to Old Navy and got a bunch of great stuff on clearance. I found a really colorful and cute running jacket for $26- in a size SMALL! A freaking small! Can you believe that?! I don't think I've ever been a small-sized anything in my adult life. It is still so unbelievable to me that my size has changed. I mean, I know logically that I am not the same size as I was two years ago but it's almost like I haven't processed that I really, truly can wear a smaller size. It's weird but so cool at the same time :-)





What are you most looking forward to in February?


Friday, January 30, 2015

2015 WDW Marathon Recap: Part V

Recap Part I

Recap Part II

Recap Part III

Recap Part IV


At long last, their marathon journey had come to a close and Dad and Matthew had accomplished something amazing! Now what?!

Duh, go to the movies! No, really, we went to the movies after the marathon!

Let's rewind again. On the day before we left for Disney, I happened to see that the Disney Parks Blog was offering a free, advanced screening of McFarland USA on the day of the marathon at 4:00 pm at Downtown Disney. All you had to do was be one of the first 100 people to RSVP. Naturally, I frantically called Matthew and we both emailed immediately. And we both got in! And got to bring a guest!

So, back to the day of the marathon. After Dad and Matthew finished the race, we headed back to the hotel to get cleaned up and get down to the AMC Theater at Downtown Disney. It was a really easy process to get into the theater; they just verified our names and IDs, gave us a wristband, and we were good to go.

In the lobby, the runDisney folks had set up a back drop for pictures so we took a few with our medals. The theater has a bar and a full food court. We each got something to eat and a beer and then headed into the movie.




The movie was PHENOMENAL. Seriously. It was heartwarming, funny, and incredibly touching. It stars Kevin Costner as a washed-up football coach/high school teacher who lands in McFarland, CA where he somehow becomes the school's first cross country coach. It is a beautiful movie and we all thoroughly enjoyed it.

We also got to see some friends at the screening including Rick- a runDisney friend who recently moved to the Disney-area, lucky him! And we got to chat with Steph, who completed the Dopey Challenge. She is crazy inspirational and I'm so glad we got to catch up.




The next day, what we affectionately call "Marathon Monday," we had a near-perfect morning in Magic Kingdom. We had fast passes for the new Seven Dwarfs Mine Train, Space Mountain, and Thunder Mountain. We were able to walk right on to Pirates of the Caribbean, Voyage of the Little Mermaid, and The Barnstormer. We also got to be trial users of a new fast pass-like system for Be Our Guest Restaurant and had an awesome lunch. As an added bonus, we got to hang out with Matthew's cousin/her husband, and some other runDisney/twitter friends- Dave, his wife, and our new friend Bill. And of course, we ran into Coach Jeff and his wife Patti. It couldn't have been a better day if we'd tried!

On the Mine Train!

We met Dave last year in the Dopey corrals- he's Perfectly Goofy; ten years of running the half and the full- amazing!

Be Our Guest- delish.

Yay for twitter friends!

Then we went to Epcot and our luck changed. We headed to the character spot in Innoventions with the whole crew- Matthew's cousin and husband and Jeff and Patti came over with us to the park. We got tons of pictures with Mickey and Goofy and then decided we would head over to Germany for a soft pretzel and a beer.

It was then that we saw the monsoon. I have never seen rain like that in central Florida. Never. So, we hung out in Innoventions for the next two hours, hoping for a break in the storm. In the meantime, we got lots of pictures at the other Character Spot- Disney even sent some characters out into the lobbies where people were waiting for the storm to pass.


That water was pretty deep.

Some of our favorites.

The storm didn't pass, but it did lighten up enough for us to venture out for a grapefruit beer at the Germany pavilion :-) We got some garbage bags and ponchos and headed out into the rain, about three hours after we got to the park. I'll tell you though, beer has never tasted so good.


The Garbage Bag Crew :-)

Soft pretzels and German beer. Yum.

After a few beers and even more rain, we decided to head back to our resort for warm showers and a relaxing dinner. As soon as we stepped off the bus at Art of Animation, it stopped raining :-)

Though it wasn't the day we expected, we had a blast and capped off 2015's WDW Marathon Weekend with some of our favorite people in our favorite place. We're not sure when we'll be back for Marathon Weekend again- we've already agreed to pass on 2016. But as you know, it's hard for us to stay away from Disney magic. Maybe it will be rekindled in 2017 :-)



Wednesday, January 28, 2015

2015 WDW Marathon Weekend Recap: Part IV

Recap Part I

Recap Part II

Recap Part III

I've thought about writing this post every day since we've been home from Disney. It's proved harder than I thought it would be to try and sum up this day and this experience with a traditional blog post. Sure, I could just give you all the play-by-play of what happened and when, but somehow that wouldn't do this race or this day justice.

Being injured has changed so much of my life these past few months. It's given me heartache, envy, depression. However, it has also given me a new appreciation for my health, my strong spirit, and the people in my life who have lifted me up during the darkest days.

Without those people in my life, I don't know how I would have handled being injured. Without the texts, emails, messages, phone calls, pep talks- I would have just wallowed in my misery and been a terrible person to be around.

But I wasn't. Because of some awesome and inspiring people. And some of these same awesome and inspiring people were running the Walt Disney World Marathon; my two biggest cheerleaders included: Matthew and my Dad.

I remember just sobbing to my Dad when I got the diagnosis. I remember repeatedly apologizing. This was supposed to be our race. We were supposed to train together and cross the finish line together. I sobbed to Matthew. Apologized to him, too. I knew all the long runs would fall to him; he would have to coach my Dad through his first marathon. I felt like I was letting both of them down. I felt like a failure.

But neither of them saw it that way. They both said, "It's ok. We'll figure it out." We adjusted the long runs; they ran, I biked. Matthew and I spent hours showing Dad youtube clips of the course, preparing him for what was to come. We sent him articles about running, training, nutrition. We adapted.

After training for close to a year, the day had finally come. Dad was going to run his first marathon. Matthew was running his eighth full marathon and fifth Goofy Challenge. We got everything ready, developed a plan of where I'd see them during the race, and then I watched Matthew and Dad walk back to the corrals.

I waited for them in the Magic Kingdom, just after mile five. I got to see so many of those awesome and inspiring people I mentioned earlier: Coach Jeff, Nathan, Patrick, Donna, Mandy, Matt, Kathleen, Lee. I got to see other twitter/ig friends- Krissy, Megan, Carlee, Bill, Angela, Julie, Scott. So many people came up to say hello that the woman beside me asked me if I was a local :-) Matthew texted me often, letting me know where they were and how they were doing. He also sent a ton of pictures.
A MUST when you run at Disney.

Before too long, I saw them running down Main Street. Kim (Matt's amazing wife) was there again and grabbed some phenomenal pictures. They looked amazing. So strong. So far, so good. We chatted for a few minutes and then they headed off to run the next part of the race. I hung out for a while and then headed out to Wide World of Sports where I'd see them next.


So much joy. So much love.

My heart is about to burst. Thank you, Kim, for these pictures.
Selfies with Donna!

My usual spot. Thanks, Mandy, for the picture!

Me and Coach Jeff- another awesome moment captured by Kim.

Me and Matt, aka Hokeyboy

Mandy, with a halo :-)

I jumped on a bus to WWOS and chatted with fellow spectators. Once there, I set up in the stadium and cheered for the runners- they were just six short miles from conquering the marathon. I kept getting texts from Matthew updating me on their progress. They kept running into our friends- it always amazes me that out of thousands and thousands of people, we can find our running family. They also bumped into Lori- a blog reader from Minnesota who recognized Matthew and Dad on the course. Funny story- as she was going back through her pictures, she found me in her castle selfie! How cool is that?! Matthew and Dad also ran into Artney from My Pretty Brown Blog and Matt from Hokeyblog. Yay for friendship!


Matthew's got great selfie skills. Artney, Matt, and Lori.

Lori's castle selfie with a grumpy sign holder in the background.
I'm having fun, I swear. Thanks, Lori, for the photo!

Matthew texted and let me know they were close to the stadium. I walked out of the stadium and got onto the road that leads them out of WWOS- just before the mile 20 marker. Soon enough, I saw them coming my way. When they got to me, I jumped in with them. Yes, you are reading that correctly, I jumped onto the course with them.

Let's rewind for a minute.

Right after I got injured, as I was sobbing to my PT about how I'd be missing Dad's first marathon, he offered a suggestion- "You'll still have your bib, right? What if you ran six or so miles with them? You should be trained up to that mileage by early January." So we thought about it. And we talked about it with Dad. He thought it was a good idea. He asked me if I would help him get from mile 20 to mile 26.2 by running with him; by finishing what we'd started a year earlier. With a request like that, how could I refuse?

Together with my PT, we decided that the final decision would be made the morning of the marathon- it all rested on how my foot felt that day. Had my foot been cranky, I wouldn't have risked it. But it felt great.

Now before I go any farther, let me put a few things out there- yes, I was registered for the race. Yes, I paid for the race and obtained my bib legally. Yes, I was disqualified because I didn't have any timing information for the first 20 miles of the race. I did not take anything that I didn't pay for and I didn't take anything from any other runner.

So, the three of us ran the last few miles together. And took tons of pictures. Kim (Matt's wife) saw us in Epcot and grabbed a few more pictures.

Dad wanted to stop for the "babe."

Matthew just LOVES Duffy.

Almost there!

Another awesome shot from Kim.


And then just like that, Dad was a marathoner. Matthew was an 8-time marathoner and 5-time Goofy Challenge finisher. I could not have been prouder. Two of my most favorite people had just ROCKED 26.2 miles. How awesome is that?


My finishers. 


After the marathon, Dad thanked me for getting him through those last tough miles. I thanked Matthew for staying by his side for the first 20 and all the other hundreds of miles he ran to get Dad to this finish line. Words can't describe the pride and love I felt that day, in those moments after the race, watching Matthew and Dad hug and congratulate each other, big smiles lighting up their faces. It was a once-in-a-lifetime kinda feeling. This my friends, is true magic. The purest kind there is. And I'm so glad I got to share a little piece of it with them :-)



Be on the lookout for a final recap later this week with all the fun Disney stuff we did post-marathon!


Monday, January 26, 2015

AM: 1/26/15


Well hellooooooo, Monday! It feels like forever since I've done an AM post. The last few weeks were pretty hectic but now that my life is back to its normally scheduled routine, let's talk about this past week's accountability.

Training:
Monday- This core workout from Runner's World. AMAZING. Best part- no crunches!
Tuesday- 4 miles with a running group, 12:42 pace
Wednesday- Runner's World core workout
Thursday- Rest day
Friday- 6.1 miles with Matthew, 12:12 pace
Saturday- 15 minutes on the recumbent bike, strength workout (biceps, squats, quads, chest), 2 mile walk with "Walk Away the Pounds"
Sunday- Short recovery run with Matthew. Tried 30:30 intervals and felt pretty awesome. 13:43 pace

12.94 total miles.

This week's training is brought to you courtesy of my awesome new Oiselle training journal that Steph sent to me! I absolutely love the idea of keeping a handwritten journal- it's something I haven't done in such a long time.

Isn't it beautiful?

Also- here's a little update on my stress fracture foot: it still freaking hurts. Not as much as before, but still, I had hoped to be better by now. Even worse, last weekend I stepped on my left foot (the good foot) kind of weird and now I have what feels like stress fracture pain somewhere between my third and fourth metatarsal at the base of my toes. It would be my luck to fracture the OTHER foot now wouldn't it? I have an appointment with my orthopedic doctor on Wednesday to see what's going on with these wonky feet I have. Hopefully all is good and I can keep training.

Nutrition:
One of my and Matthew's resolutions was to eat at home more often in 2015. So I have been cooking up a storm lately- and even meal prepping on Sundays! Who the heck am I?! But really, it's saving us money and saving me Weight Watchers points. Here's my new favorite grab and go breakfast:

Cook ahead of time: 1/2 pound of ground turkey (I use 85% lean) and egg whites (I use the small container, approximately 10 egg whites)

- Reheat 1/4 of the turkey/egg mix
- Toast a Thomas's Bagel Thin
- Spread two wedges of Laughing Cow cheese on the bagel.
- Use the turkey/egg mix as sandwich filling between the two halves of the bagel.
- Enjoy!

It's 8 PPV for the entire sandwich and keeps me full until lunch. And it's super yummy. And really easy to throw together before work.

Weight-loss:
142.4 as of 1/21/15
-3.4 from previous week
-48 since January 2013
-59.6 since HW

Woohoo!! The plateau has officially been broken! For the last eight weeks I have been losing and gaining the same two pounds. It was awesome to see a significant loss this week.

I did two things differently: 1. I ate less fruit. 2. I didn't use my 49 weekly "extra" points. I think these two changes helped significantly in finally seeing a loss on the scale. It's getting tough to lose weight the closer I get to goal- I have to change some things up and not keep relying on what helped me lose the first 48 pounds. That's still insane to think about- I've lost 48 freaking pounds! Crazy. Here's to another week closer to goal :-)


How is your 2015 shaping up so far?