Wednesday, December 16, 2009

I think I fixed the video I posted yesterday.  If someone could please check it I'd appreciate it.  THANKS!

Tuesday, December 15, 2009

December 15th ... already?

Howdy Everyone!  Remember me??  Boy the time has been flying by lately.

My time has been a bit limited lately and instead of posting I've been trying to keep up on others blogs as much as I can.  You guys are more interesting anyway. ;)

This past Saturday was my 37th birthday and it turned out to be a pretty darn good day.  Normally my husband and I don't exchange presents, but this year he went out and got me a really nice looking running outfit.  (sorry, I forgot to take pics and can't find any like it online) 

However, once I put it on it didn't work for me.  It was a nice bright green Under Armour jacket and black Under Armour running pants.  The jacket was a medium, but was too big (YAY!).  The pants just fit goofy.  Considering together they were $170 I couldn't swallow that, so we returned them. 

We ended up going out shopping and I bought these running capris from a running store.  They are still sickenly expensive, but they are SUPER comfy and I had that $25 gift certificate I won last month.  Throughout most of the year I prefer a capri length to a full length.  Also, since my legs are on the short side most lengths are too long for me (and petite is too short).

We had some consistenly cold weather last week and our big pond froze over enough to go out on it.  The kids had some fun out there goofing off.

That night I was eager to try out my news pants and did a session in the gym.  I've been feeling lost in the work out dept. lately and when I have worked out it's mostly been running.  I've totally been neglecting my muscles.  So ... I've turned to Jillian.

I have her Making the Cut book and while I find the diet too much for me to follow, her workouts look really good.  A nice variety and you're always working something different.  You do 5 circuits.  Each circuit you do without stopping between moves and then you take about 30 seconds or so between circuits.  The workout takes about 45 minutes.

Day 1 looked like this:

20 reps Dumbbell Chest Press
15 reps Dumbbell Fly with crunch
50 Squats
1 min 7mph sprint

10 sec Plank
5 Push-ups
10 reps Side Planks with Inner Thigh Raise
5 sec Plank
5 Push-ups
10 reps Side Planks with Inner Thigh Raise
5 sec Plank
10 Burpies
50 Sumo Squats
1 min 7mph sprint

20 Frog Push-ups
20 Squat Thrusts (plank to squat)
30 sec Static Squat
10 reps W Shoulder Presses with Leg Extension
1 min Jump Rope

20 reps Bench dips
to fail Rope Tricep Presses
10 each Static Lunges with Lateral Shoulder Raise
1 min Mountain Climbers
30 sec Boat Pose (V-Sit)

1 min Jump Rope
50 Bicycle Crunches
30 sec Extended Plank

The next day we got our first little snowfall that amounted to anything and we went out for a run.  I hadn't run since the previous Saturday and REALLY wanted to get out, no matter what.  It was about -3°C (26° F) and had just started to snow when we left.  We ran 10Km and it was actually really pleasant and peaceful.  But by the time we turned back the snow got heavier and about 1" deep.  That was fine for running in, but it kept sticking in the crease under my shoe and building up a 1" ball under my shoes.  We had to stop every 2 minutes to pick them out.  Very annoying.  It was a tough run and my pace sucked!  But, I was happy to get out there.

After Jillian's workout and a cold run, I was DONE yesterday and didn't workout. 

My diet has been so-so.  I really need to get back to tracking.  Now, just to do it..... GRRR!

Sunday, December 6, 2009

Personal Best!

Yesterday was such an awesome day!

In the morning we went out and got our tree.  Then my son played a wicked soccer game (best of the season).  Then, before it got dark I went out and did that 5K run.  After that we put up our tree, decorated it and had a nice relaxing evening.  Perfect day!

Certainly my run didn't involve any winter storms, crazy snow, insanely cold temperatures, nor santa hats or bells.  But I promised Syl I would be out there running with her.  And that I did.

Here's my cheerleading prior to the run (sorry for the blurriness, but I thought they were still funny):

I was going to go by myself, but my husband asked to come along. 

Here I am on my way out the driveway:

Follow the pink Syl ......

The weather was pretty darn good.  Clear skies, a bit of wind and just above the freezing mark.  The route we took was good for doing a fast 5K.  Straight forward and pretty much no hills.  The only thing we had against us was temperature and a strong head wind going out.  I was certain that I could finish under 27 minutes.  But I did even better than that:

Under 25 minutes!!!!!!

Wooooohooooooooooooooo!   I was thrilled!!!!!

After that we got our tree up.  Sure is hard to get a decent picture of a Christmas tree.  I'm not that skilled with my camera.  Believe it or not this is one of the smallest trees we've had in many years.  Normally the angel is shoved up into the ceiling.  But decorating it is still a challenge:

When it was part way decorated we sat back and relaxed a little with some mulled wine.

Ahhh a perfect evening!

Friday, December 4, 2009

Did it! And 5K here I come

YAHOO, I got out there today.  No more "tomorrow I'll exercise".  Today! 

Went to a drop in fitness class.  It's the same one I used to go to every week but the class never changes and after a while it just got too monotonous, and easy.  The music today was driving me absolutely batty.  It was this really repetitive background type music and it completely ground on my nerves.

But the class served it's purpose and that was to get me going again.  I feel GREAT today!

Of course it helps that it is absolutely GORGEOUS outside!!!!  We are currently making up for the crappy, rainy month of November.  Here's the forecast for next week. 

Not that it will be even close to accurate.  Around here they can't predict the next 48 minutes of weather, nevermind 48 hours or more.  Apparently this area is one of the hardest locations to predict weather due to the ocean and mountains and such.  Watching the weather forecast around here is pretty much a joke. 

So my poor friend Syl is running in the Santa Shuffle this weekend and expecting horrible wintery weather.  She left me this comment yesterday to motivate me:
Heidi, your buddy will be running in a HUGE STORM tomorrow..don't you feel sorry for me? I think the least you can do is get out and run a 5k tomorrow...I mean common it's Saturday....
there is that the push you needed :-)
You know what? She's right! The least I can do is run a 5K too. I was planning to do the Santa Shuffle out here this weekend too but given a few unexpected financial hits we've just had I can't justify paying for Garry & I to enter in this race when we can just run on our own. And since our weather is going to be fantastic then I have no excuse!

So ... tomorrow morning I'm going to go out and time myself on a 5K road run.  See how fast I can do it.  If it's not under 27 minutes you'll find me cowering in the corner crying - haha.

Syl, tomorrow I will be running with you.  I'll be wearing my bright pink jacket so keep your eyes peeled for me.


Thursday, December 3, 2009

Kicking Excuses to the Curb

Haven't blogged in a while and all you fellow bloggers know what that means .....  things haven't been ideal.  Though I can't say they've been completely bad.

Workouts have been sparse.  I have a million excuses, none of them really valid.  I ran last Tuesday, then not again until this Monday and last night I walked with a friend (instead of running as I'd planned).  Other than that I've had very little activity unless you include one day of reasonably heavy yardwork and a day of shopping. ;)

Eating has been ... OK.  I haven't journalled my eating completely for about 3 weeks now.  But I've tried to be mindful and I don't think it's been bad really.

The good news is my weight is holding.  The scale is fluctuating around the same numbers and is basically the same.

The bad news is my body is not. :(  I feel gushy - yuck!  My muscles need a workout.

Unfortunately tonight I have hours of bookkeeping that I'm working on. (just taking a short break to post what I typed up earlier)  But, tomorrow morning I plan to go to a fitness class or do a similar workout at home.  No matter what I've got going on I can't let this slide.

I have a new love ♥.  A while ago Susan posted about her new love ... her Magic Cookie.  I gave it a try and while it wasn't quite the thing for me, it did spark an interest in me for a great new breakfast I've been having.  Especially at this time of year I like something warm in my belly in the mornings.

1 cup water
1/2 cup oats
1 scoop chocolate protein powder
1 tablespoon peanut butter

I put the oats & water in a pot on med-low for about 5 minutes and then just before eating I stir in the protein powder and the peanut butter.

You may remember that I have a variety of peanut butter on hand, so it's easy to make this a little different when I want.  Of course you can always do add-ins, but I'm really like this just the way it is.  Sometimes I top it with a few sliced almonds and/or add some ground flax.

This breakfast holds me for a LONG time.

I need to make an effort to post more often.  I've still been following everyone else's blogs, I just didn't get to posting my own. 

AND ... I really NEED to make more of an effort in exercising and journalling.
I can NOT let those things slide!

Tuesday, November 24, 2009

Budget Weight Loss

Often I see people that use particular products to help them in their weight loss - 100 cal packs, frozen meals, reduced calorie products ....  While these are very helpful products, it's something that at the moment I can't make part of my life.  Pretty much everything in my house is bought with cost in mind.  It's either on sale or bought in bulk, etc. 
One of my biggest savings lately has been on bread.  I have a rather large husband and two teens (one of which could easily eat me out of house & home on cereal, milk and peanut butter sandwiches).  We go through a TON of bread.  Recently my Dad was visiting and as I was making lunches in the morning he said "What is this?  Subway??".

Not long ago I was introduced to a discount bread store in town.  They have a rack there for stuff that is nearing it's best before date (usually about 2 days before).  And if you've seen what's in the grocery stores, you know this isn't actually that bad.  I usually buy 10 packs at a time and put them straight in the freezer.  Not only is there bread, but there is usually pitas, wraps, flat breads, hot dog/hamburger buns, hoagie rolls...

If you buy in groups of 5, they are 99 cents each.  And it's good bread.  You'd pay at least $3 - $5 a loaf for this in the stores.  With the volume we go through I estimate we will save about $450 or more in a year, possibly quite a lot more.  That's a lot of runners & clothes!!!  Just in bread savings alone.

This is my haul from yesterday:

So what does this mean for me in regards to weight loss? 

It means that I can't rely on a particular product.  If Squirrley Bread is my go to product and they don't have it one week, I have to make adjustments and use another product.  Luckily there is lots to choose from.  Quite often they have a variety of rye breads which run at about 120 calories for two slices and have a great taste.

Isn't that what weight loss/management is all about?  You have to constantly make adjustments.  And you can't let the unexpected affect the goals you've set for yourself.  If you go to a party and the food options are not what you have available then you need to make the best choices you can.  Portion control, healthier options.....  it's a lifestyle!


Running schedule this week:

Monday - Rest after the race
Tuesday - 60 min @ about 6.0mph
Wednesday - 8 x 400M fast lap sets
Thursday - 10.5 Km @ about 6.0 mph
Friday - 5 Km - fast (practice road run for the Santa Shuffle)
Saturday - Rest
Sunday - 14-16 Km @ about 6.5mph

I was amazed after Sunday's race that I was actually a bit stiff yesterday. On weekends we usually run similar terrain with the hills and such, though a much longer distance. But I think the faster pace and the weather conditions must have been what made the difference. So, I made yesterday my rest day instead of today.

I think I needed it to because I was asleep in bed at 8:30 and didn't get up until 6:15 (and I was still tired).


Superior Scribbler Award

Thanks to Marcelle and Syl for giving me the Superior Scribbler Award.  This is actually my first award (I think - heehee).  Marcelle - sorry I missed this the other day.  I read your blog all the time, but sometimes on weekends I just do scim-overs.

Your comments are so sweet.  I'm so glad that I can motivate Marcelle with her running.  I once hated to run, but the passion has certainly grown into something I now love.  To read that Syl aspires to be just like me makes me feel all warm & fuzzy inside. 

First ... these are the rules:
  • Each Superior Scribbler must in turn pass the award on to five most deserving bloggers.
  • Each Superior Scribbler must line to the author and the name of the blog from whom s/he has received the award.
  • Each Superior Scribbler must display on his/her blog, and link to the Scholastic Scribe, which explains the award.
  • Each blogger who wins the Superior Scribbler award must visit this post and add his/her name to the Mr. linky list. That way, they'll be able to keep up to date on everyone who receives this prestigious honour.
  • Each Superior Scribbler must post these rules on his/her blog.
Second ... there are so many I could pass this on to, and I think a bunch of you have already gotten this.  But for the sake of limiting to 5 people ... I pass this along to:

Missy - You always make me smile.  You just seem perpetually happy and it's contagious.  I see you struggle with trying to balance the lifestyle of a young, fun woman hanging out with her friends, but mostly I see how strong you are and I know in the long run you will be so grateful that you are fighting this battle now.  You are learning so much and it will stick with you for life.

Kerry - Here's another blogger who almost always has her positive hat on.  Your blog is always fun to read and full of straight out honestly.  Plus, you've got the most amazing smile!  And, aside from weight loss, I gotta say that you have really give me a different perspective on a teacher's life that I never had before.  It's been an eye-opening experience.

Susan - You should have your picture posted in the dictionary next to the word "dedicated", oh and also "moderation".  Hmmm, maybe "organized" too.  I think I'd be afraid to follow your workouts because I'm sure you'd kick my butt.

Tamara - You are the straight goods!  You are open and honest and a huge dose of reality.  Weight loss is tough and dirty.  I get sick of reading certain blogs that are all full of sunshine and perfection.  You've faced alot of struggles but I know there is determination in you and you are in this for the long haul.  I know you'll never give up.  You are one STRONG woman!

Syl - I know you've already got this tons so don't feel inclined to do it again, but I couldn't make this list without including you.  Someone once said before that you are like every bloggers online BFF and I feel the same way.  You don't know how often I think of you when I just feel like shoving this whole business in the corner for a while.  I see how hard you work and it keeps me going.  You are the first blog I go to every morning.  And I too can't wait until we meet!

Geee ... I can never be short-winded can I - hahahhaa.

So many great bloggers out there.  You guys all make my day!!!!!

Monday, November 23, 2009

7.7 Km Cross Country Race Recap

Yesterday my husband and I participated in a 7.7Km Cross Country Race.  It was one of an 8 part series put on through local running clubs. 

This was us at home after the race.  Soaking wet, clod to the bone, muddy - but very proud of ourselves!

To say it was gross is an understatement.  Apparently this is what cross country running is all about.

It had been raining non-stop for the previous 36 hours (and alot in the 2 weeks prior).  We've been experiencing a Pineapple Express here and the amount of rain has been unbelievable.

All morning it POURED, and it was cold.  I had NO desire to go out in it, but I couldn't yak on here about doing this run and then just not do it. 

We got there and there were more people than I'd expected would show up.  Apparently these people are die-hards.  I knew beforehand that most people who run this race are associated with clubs and are accumulating points towards the whole series. 

Knowing this, when we lined up to start, I just positioned myself near the back to let the faster people go ahead without me in their way. 

This was a 4 loops course of 1.9Km per loop. 

We started off across this field and within seconds were drenched!  The water in the field was up over our ankles and I'll I could do is shake my head and question my sanity in even entering this race.

Through the water logged field (about 400M), then around a bend that was muddy and boggy in many spots.  The "the hill" ... it was fairly long and quite steep at the top.  On it's own it wasn't so bad, but as we were doing 4 loops, I knew I'd face this thing time and time again.

Once at the top we followed a gravel trail that was pretty good, except the one area where there was a deep puddle over the whole trail and we all resorted to running through the muddy grass (which just got worse loop after loop).  On my 3rd loop I went into a mud hole over the top of my shoe - it was gross!

After that was the gradual descent which consisted of a number of up and down hills - you never really did feel like you were going downhill because every time you went down you'd just recovered from going up.  Along this route was numerous puddles to jump (or run through) and a downed tree to jump over.

My goal going into this race was an un-optimistic 44 minutes.  I had hopes of finishing in that time, but in my heart I really didn't actually think I would.  And once I got a taste of the course I pretty much erased that thought from my head. 

At the 1Km mark my time was 5:32.  I knew to finish in 44 minutes I had to do each loop in 11 minutes or less.  Considering that was my first Km and it was nearly halfway through the loop I figured there was no way I'd reach my goal.  So I was shocked to see my time at the end of the first loop was 10:29.

But, even knowing that I still thought ... no way I'll keep it up for the whole thing. 

End of the 2nd loop my time was 21:20 ... hmmm I'm still on target.  On the 3rd loop this woman came running up beside me and the two of us ran neck and neck for most of the lap, until just near the end she passed me.  Funny how that gives the passer a boost and the passee a feeling of defeat - which I tried to swallow.  At the end of that loop my time was about 33:30, so I was still on target - but quickly running out of gas.

Going up that big hill for the last loop took alot of grit.  But that woman who passed me seemed to be slowing down so I gave it all I could.  I knew I had just over 1 Km to go and I could push hard through that.  With about 1/2 a Km to go I was right on her tail but I couldn't quite manage to catch her. 

At the finish my husband came back and met up with me.  He said he was surprised at how fast I was running and when I took off for my final sprint he couldn't believe how fast I was going.  At the finish line I almost caught that woman again.  She ended up finishing 3 seconds in front of me.

The final result .... I finished in 43:10!  Almost a minute faster than I didn't think I could finish it in.  WAHOO!  My husband finished in 37:10.  In February we both ran an 8Km trail race (though not nearly as grueling) and my time was 49:04 (or :54 - I'm not sure which) and my husband's time was 42:40.  So we both made huge improvements in the last 9 months.

I was suprised how even each of my loops were.  I guess I've learned how to pace well.  My loops were 10:29, 10:51, 11:00, and 10:50.  I'm pretty happy with that.

After talking to some seasoned cross country runners they said this was comparable to (at minimum) 8.5Km, or maybe even 9Km road race, given the conditions.  I can't wait to test that theory on my next 10Km race!

Here's an idea of what we endured through all that mud & water....

And my lovely brand new socks .....

these ended up going straight into the woodstove!

And ..... as a pure bonus .......

I won my age category and got a $25 gift certificate to a local running store!!!!! 

I was surprised to say the least.  I even asked the presenter if I was the only one in the category - hhahaha.  Though, as it turns out there were only 4 women age 20-39, so it's not exactly a huge field. 

Honestly I'm more proud of my personal achievement and the gift certificate was just an unexpected bonus.  If I'd been over 40 I would have been almost last in my group - hahhaa.  Guess I shouldn't admit to that ;)


Wednesday, November 18, 2009

A New Day

Today is definitely a new day!  I'm feeling so much better.  Yesterday I thought I was going to collapse from tiredness and just exhaustion.

After dinner I literally FORCED myself downstairs to exercise.  I was so tired and really didn't want to, still felt stuffed from a light dinner.  But I knew that if I just laid down for the night I'd continue to feel like crap.  I knew that exercise was going to be the answer ... and I was right!  Also, I gave myself an extra hour sleep this morning and that has helped too.

I didn't run Monday (per my training schedule) so last night I ran on the treadmill.  I was going to just do an easy 30 minutes. But I've got this bug in my head about the race this weekend.  I just HAD to see how fast I could do it in.

I ran 7.7 km (4.85miles) in 41:47 - that's average 6.8 mph.  Though, I couldn't really call it a true success because I stopped twice to stretch (my shins/calves felt tight) and I stopped one other time to pee (hey, some things CAN'T wait).

I'm not sure how that will translate out onto the trails with hills and all, but it gives me a good feeling and makes me feel positive going in.  My aim is to finish in under 44 minutes.

Tonight I'm doing intervals at the track.  We're supposed to have ANOTHER nasty rainstorm blowing in today.  My bet is it will hit just as I get there.

I just wanted to say thanks everyone for your kind comments yesterday.

I just loved this comment from Tiffany...

Someone once told me that all the worry in the world will not change the outcome. And while it sucks to feel helpless, it's the truth. Keep the faith. That's one thing that no one can take away.

So true!

Tuesday, November 17, 2009

Controlling What I Can Control

Sometimes I wonder how much I can take.  Some of the crap I have going on in my life right now is of my own doing, the big stuff though is out of my control.  It just really sucks that these have to come about at the same time in my life.

As I've previously mentioned I have let myself get horribly behind in bookkeeping, both at home with my husband's business and at my work.  The home stuff I put off because I didn't know where to get started and I felt overwhelmed.  However leaving it didn't really fix that problem, because now it's so big I am overwhelmed.  Though I will say that it did help to give me some direction to figure out where we are headed ... but I shouldn't have left it so long.

And at work I sort of had a reason to put it off.  The company I work for has been in such a bad financial state for some time that we were so far behind in paying the accountant that they wouldn't even touch our books for the last few years.  But we've been chipping away at paying them and now I've left it too long and suddenly have a ton of work to do and looming deadlines ... which (surprise) I'm finding overwhelming.

Then there's the things I can't control, but that worry me more. 

A while ago I mentioned some serious health issues going on with a family member.  Early in September I got a call from my Mom that something was wrong.  Before long we got the diagnosis that she had uterine cancer.  This was a real blow, something you think just happens to other people, until you ARE the 'other' people. 

What I have learned is that there really is no routine screening for uterine cancer.  Your annual PAP tests do not detect it.  Typically it occurs after menopause and is more common in women who are obese or who have taken hormone replacement therapy (neither of which describes my Mom).

I found this online which I think woman should take great note of:

Obesity is another significant risk factor; the risk of endometrial cancer triples for a woman who is 30 pounds overweight and increases five times for a woman who is 50 pounds overweight. “Of all cancers, endometrial cancer is most strongly linked to obesity,” said Karen Lu, M.D., an assistant professor in the Department of Gynecologic Oncology. “Any obese woman who has irregular periods should have an endometrial biopsy.”

My Mom never took hormone replacement drugs and while she was slightly overweight years ago, she lost (I think) about 20 lbs and has kept it off for quite some time now.

Anyhow, a few weeks ago she had to have a full hysterectomy to remove the uterus and lymphnodes.  They did a very minimal incision and I was surprised at how well she recovered.  After the hysterectomy they ran tests to determine if they did in fact remove all the cancer. 

The reports came back that they thought they had got it all (they couldn't confirm 100%) but that the cancer was very deep in her uterus (though not in any lymphnodes) and they felt that she should follow through with chemotherapy and radiation as a precaution.

Yesterday was her first of three chemo sessions.  Again, she's doing alot better than we had expected and as of today hasn't felt sick (though they do expect that will come).  I'm just hoping that it isn't too bad for her. 

So all of this is weighing heavily on my mind as well.  My parents live about 4 hrs away from me, and at the moment there is a potentially snowy pass between us. 

Then yesterday afternoon, my husband had an accident with his excavator that easily could have killed him (involving downed power lines).  He was told that approx. 20% of the people in this situation get killed and that he's very lucky, which we are very thankful for.  However, this is a financial hit that our company really doesn't need.  I'm sick just thinking of what the total bill will come to.

Ya know ... I've never thought of myself as an emotional eater, but with all this going on it certainly seems to match up with the extra eating I've been doing lately.  Though yesterday I did track everything and stayed in my calorie range (though a bit higher than I would have liked).

I'm having such a hard time lately even determining hunger.  Last night I had a fairly light dinner and some pumpkin bread I made (sooo good) and then I felt sickenly full all night.  For the amount I ate I shouldn't have felt that full.  I even woke up this morning feeling like I'd just eaten 4000+ calories in a buffet.  There was no way I could eat breakfast.

I figured I would wait until I actually got hungry to eat ... but by 12:00 I still couldn't really detect hunger.  I ate anyway, a sub sandwich, because I didn't want to be ravenous late this afternoon.

Now I sit here feeling gross again.  My stomach feels all bloated.

I suppose the only thing I can do is take control of what I can control.  I CAN control what I eat.  I CAN control how much I exercise.  I CAN catch up on my bookkeeping to reduce my stress levels.  The rest I just have to have faith in....

Monday, November 16, 2009

Running Schedule - Week 2

Last week I posted the first week of my self-made running schedule. However, life got in the way and I didn't quite accomplish what I'd planned. I'm a bit overwhelmed lately with all the paperwork I'm doing and it's wearing me out. Plus, my eating has been pretty horrendous for the last week. I definitely see a direct correlation between the two.

This is how it went:

Monday - 35 min @ about 6.0mph - DONE!
Tuesday - 30 min elliptical & weights - Missed :(
Wednesday - 4 x 400M lap sets (aiming at under 2:00 per fast lap) & core - DONE! at 1:38 per lap
Thursday - 9.5 Km @ about 6.0mph - Missed :(
Friday - 30 min @ 7.5mph * & weights - Missed :(
Saturday - Rest - DONE (like that was so hard - haha)
Sunday - 12 Km @ about 6.5mph - DONE (plus)! Actually did 16.5 Km

Total 22 Km (13.8 miles) for the week, however most of that in one day.

This week I have planned:

Monday - 35 min @ about 6.0mph
Tuesday - 30 min elliptical & weights
Wednesday - 6 x 400M lap sets & core
Thursday - 9.5 Km @ about 6.0mph
Friday - 30 min @ 7.5mph & weights
Saturday - Rest
Sunday - 8 Km Cross Country Race @ about 6.5mph (would love to do 7.0)


Today I am also hitting my reset button! (thanks Syl)

This past week has been one of the worst eating weeks I've had in a LONG time.  I really just stopped paying any attention at all and found myself eating even when I was full.  More than a few nights I went to bed feeling that gross stuffed feeling - ugh!

I haven't tracked anything!

No more ... I have to put my foot down!  I've worked way too darn hard to just let it all unravel because of a little stress.  Today, I am tracking it all.  I know this works, so it is what I must do.


This weekend my husband and I are entering a 7.7 Km Cross Country race.  It's a 4 loop race of a small track.  I think there will be one moderate hill per loop.  The weather is supposed to be horrendous, but that's normal for this time of year.

My plan is to do a nice long warm-up because I find in cold weather my legs just freeze up and take a while to get loose.  I really want to have a good time for this race.  I definitely want to do it in 44 minutes or less (6.5 mph).  I will be happy with that.  I will be ecstatic if I can do it under 42 minutes - 6.8mph (which is what my husband is guessing). 

Last year I did an 8K (just slightly longer) on a different course, but at the same location, in 49 minutes.  However, it seems most people who have previously run both those races run this one at a faster pace.  So I'm really hoping for some big improvement this year.

Thursday, November 12, 2009

Procrastination Sucks!

I'm about to crash for the night but thought I'd put in a little post.

I did the 400M intervals last night, and WOW ... they were TOUGH!  I've done intervals before, but I don't think quite that long or intense.  Normally at the track I do 100M sprints.  I found it very hard to pace myself over 400M.  I'd sprint the first 150M, then keep a good speed for the next 50M.  Then the next 100M I'd be sucking wind, then give it a final push over the last 50M.

My time was alot better than I'd expected.  I was hoping to do each lap under 2 minutes.  I ended up doing the 1st, 2nd and 4th laps in exactly 1:38 and the 3rd lap I managed to squeeze out a little more and did it in 1:35.  That's over 9mph average!!!  I'm pretty impressed with that.

So now I have a time to work with!  I wonder how fast I can get with them.

I was feeling pretty tired last night, and had a slight cough.  We'll have to see how things progressed.

I did end up having to skip today's scheduled run.  I just have WAY too much on my plate right now and I couldn't fit it in today.  I'm having to work slightly longer days at work lately.  Then when I get home I've got a ton of paperwork to do for our own company.  Tonight though I had to clean my barn, which took me about 2 1/2 hours off sweaty, heavy work.  It hadn't been done in a LONG time and I had to move about 50 hay bales.  That's tough work!  I would much rather have gone running, that's for sure.

What am I learning from all this (or .. what SHOULD I be learning)?  Procrastination sucks!  I'm the type that hates to do little bits of something all the time.  I'd much rather let it build up then tackle it all at once.  The problem though is when you let it go on too long AND you let too many things go on too long and they all come to bite you in the ass at the same time.  That's exactly where I'm at right now.  Every corner I turn there's something else that I really should have done a long time ago.  Grrr!

Tuesday, November 10, 2009

Running Schedule

I am one of those people that does not function well without having some sort of schedule.  When I have nothing scheduled ... I do nothing.  This is present in just about every area of my life (and is presently biting my behind in my bookkeeping - yikes).  I'm the type that needs list and I need to tick off the little boxes to know where I'm at.

I feel like lately I've been losing focus with my fitness.  I'm doing it, but I'm kind of going in circles with no real intention.  So ... yesterday I took some time and mapped out a running schedule for now until the middle of March. 

I really have no knowledge about what makes a good training program.  I'm just flying from the seat of my pants.  But it feels right.  If, at some point it doesn't feel right, I'll adjust.

My basic plan is:

Monday - short easy recovery run
Tuesday - rest or cross train
Wednesday - Speed Intervals - 400M fast lap, 400M slow lap sets
Thursday - Basic run - comfortable pace, average distance
Friday - Tempo Run
Saturday - Rest
Sundays - long run (8km - 22km)

My average weekly distance will be between 29 Km (18 miles) and 55 Km (34 miles).

This week I have planned:

Monday - 35 min @ about 6.0mph
Tuesday - 30 min elliptical & weights
Wednesday - 4 x 400M lap sets (aiming at under 2:00 per fast lap) & core
Thursday - 9.5 Km @ about 6.0mph
Friday - 30 min @ 7.5mph * & weights
Saturday - Rest
Sunday - 12 Km @ about 6.5mph

* I'm not sure I can hold 7.5mph for 30 min straight.  This is the pace I'd LOVE to be at for a full 10K by next spring.  This week will be a trial.  For this week I will run as long as I can at that pace, then slow it down a bit as needed.  I know I can hold 7.0mph for that distance, so I might find that 7.25 is a bit more reasonable for now.

6.0 - 6.5mph is a very comfortable pace for me for the easier runs.  Any less and I get cramping in my legs.

I also mapped out some potential races for the next few months.  Not sure if I'll afford all of them or actually be able to do them all (due to weather or whatever else gets in my way), but in a perfect world.....

November - 8 Km trail race
December - 5 Km Santa  Shuffle **
January - 15 Km road race & 10Km trail race
February - 10 Km & 8 Km trail races
Either February or March ..... HALF MARATHON!
April - 10K road race

The trail races are on trails that I run all the time.  Some of them are the first races I did (though I chose the 5K option back then).  Though they are officially "races" I don't see them being much different than my typically Sunday runs.

I have to admit I'm a little on the fence about the ** Santa Shuffle.  First, it's on a Saturday.  My son plays soccer on Saturdays and I never miss a game.  Plus, that particular Saturday is the most anticipated game of the season for them.  But, their game is scheduled for the afternoon on that date, so I should be able to make it.  I'm also a little hesitant about going in something labelled a "Fun Run".  My hairdresser did a fun run recently and she said it was near impossible to actually run.  She said it was alot of fun, but not a run really.  But, then again ... maybe that's just what I need in my life.

I really, really, REALLY want to make a big improvement on my speed for this coming season.  And I also want to complete at least one half marathon (where speed won't be so much a factor).  Here's hoping that this schedule helps me to achieve both of those goals.

Friday, November 6, 2009

Speed Intervals

Hit the treadmill last night.  Forgot to take my sweaty pic for Jen though - boohooo.  Too bad because it was a sweaty mess for sure.

Did speed intervals - 2 min @ 6mph, 1 min @ 7mph, 1 min @ 9mph - repeat for about 30 minutes.

Those 9mph stints certainly get the heart rate hammering.  I find that speed intervals like that really helps to improve my distance pace.  Plus it's a great challenge on the cardivascular system and a wicked calorie burn!

After that I did a good 20+ minutes of straight ab work.  I want to tighten those babies up!!

My sister-in-law came down for a couple days and a friend of hers gave her a sweater she didn't want anymore, or something.  I think she was going to give it to my daughter, but then she told me to try it on ... and now it's mine - sweet!  What do you think?  This is not a style (or colour) that I typically wear.  I'm not totally sold on it.

Hubby is coming home in a bit and we're going to go across the line and do a little shopping in the US.

Hope everyone has a great day (and weekend for those who don't check in).

Thursday, November 5, 2009

Attack of the 'Cereal' Killer

Ahhh, yesterday we had a serious problem in our house.  Very serious!  We had a serial killer there ... or, ummmm .... should I say "cereal" killer!

I worked a little longer than expected and just didn't plan out my meals throughout the day like I should have.  No protein in the morning, ate lunch too early...  The result was by the time I got home from work I was hungry - like NOW hungry.  I was also tired (partly the result of lack of sleep, partly due to an overly hot office that I can't adjust the temperature at).  I almost fell asleep at my desk in the afternoon.

When I came in the door the first thing I saw was a big ol' open box of this....

So in the hand went .. a few times. 

My plans for dinner was a Chicken Spinach Salad - pretty healthy right???  But after a bit of that sweet cereal I threw it all out the door and chose to have cereal instead.

To make it a little healthier I had it with non-fat milk and this...

That SOOO makes it better, doesn't it ☺(Not!)

And to make a bad choice even worse ... I had TWO bowls of this!  UGH!  Can you say binge?!  Half an hour later I felt just gross.  Too full!

After that the plan was to take my daughter to her dance class, then come home and run for an hour on the treadmill.  But when I came home I found Garry laying on living room floor, so I layed down beside him and fell asleep just around 8:30.  Apparently my body needed sleep, which I think is partially the reason for my indulgence.

Boy does this look comfy!

Today I have things much better planned out, and am not feeling nearly as tired.  Got a free evening and am definitely feeling the need to RUN!

Tuesday, November 3, 2009

My Big News!!!

Did everybody stay up all night waiting for me to post my big news today??? NO!  Hmmm, OK, I get it.  My life isn't all that exciting.  But I think you guys will agree that this is pretty darn exciting news ....


It took me 4 days to fully believe it.  You see, I am absolutely sure that my scale lies to me.  Whoever made it in the factory had some twisted sense of humour because that thing can give me some awfully, (not so) funny readings every once in a while.  But 4 days of being consistently down AND confirming it on alternate scales and I finally believe it.

I have broke my 4 month plateau!

It went something like this ....

Jun - 145.8 (all time low)
July - 147.0
Aug- 147.0
Sep - 147.2
Oct - 147.0 (well from Oct 1 - 30th anyway)

then, on the last day of October we begin this trend......

Oct 31 -145.6   what??? really???  No, scale is just feeling peppy
Nov 1 - 143.2   No way!  Need to throw it out.  It's gone insane.
Nov 2 - 144.6   OK, that's the trend we're used to, going up again ... but could it be that I AM actually down???
Nov 3 - 143.6   Hmmm, maybe this is real, better confirm this on other scales.  Yup - it's TRUE!

It's kind of funny because on the morning of Nov 1st, we were laying in bed and my husband had his hand resting on my stomach and he said something about "I think your stomach feels smaller today".  And he didn't even know that the day before the scale had finally moved.  Thats' how much I didn't believe it, I was afraid to share incase it was a false reading.

So the question would probably be ... Did I do anything different? 

Umm, my first thought would be that I don't really think so, not hugely different anyway.  But, since I am using the lovely Sparkpeople website I can go back and analyze things a bit.  I'm such a nerd!  Here's what I found:


Not a huge change there.  I had planned to increase my calories in the last week of October, but one day I really wasn't hungry and ate very little so my weekly average stayed about the same as it did all month, which was just over 1400 per day or 9,900 per week.


In the last week of October I went from having a average weekly burn of around 2000 calories, to almost 3200 in the final week.  This would be mostly due to that 18K run I did last weekend. 


Not much change here.  I average about 40g per day and I try to make it the healthy types.


I did lower this a bit in the last week.  Not really intentionally, but because I was trying to increase my protein and stay somewhat in the same calorie range, this is the nutrient that ended up balancing it out.  I also found that in eating more protein, I didn't really want as many carbs.  Earlier in the month I was average 210-215g of Carbs a day and the last week this went down to about 170g. 


As I mentioned above, I made a good effort to increase the amount of protein I eat.  Earlier in the month I was having approx. 65g per day and in the last week I increased this to 100g.  Sometimes it's a little harder to organize the higher protein foods, but with some planning it's getting easier.  Cottage cheese and egg whites have become my good friends.

So not a huge amount of changes.  It really doesn't feel like any kind of change.  But maybe that was the jolt that my body needed.  Or maybe it just decided it was time and it was OK to let a little go.  Either way, I'm HAPPY!


Monday, November 2, 2009

New Threads

I think I'm gonna need some downtime soon.  Another whirlwind weekend.

We still have the Japanese exchange students staying with us.  They arrived Friday afternoon, very nervous, very excited.  We had pizza and fruit with a yogurt dip.  I had two thin pieces (as planned) and managed to stay within my calorie level quite nicely.  We also carved some pumpkins.  They don't have Halloween there so this was pretty fun.

On Saturday we went out to a Japanese restaurant for lunch - this made the girls VERY happy.  However, I ate too much rice and beef teriyaki.  Then for "dinner" I ate a full size Coffee Crisp bar.  But it was very good, and I still managed to juggle my day around to keep in my calorie range.  I figured it was Halloween, and I NEVER do something like that, so why not.

Yesterday we went shopping to a HUGE mall.  I am SO not a mall person, but it wasn't that bad.  Not alot of great choices in the food fair.  Why is it that healthier meals are so expensive.  I had a small side of rice and the insides of a vegetable samosa (skipped the fried batter part, even though it does taste good).  For dinner the girls wanted to cook for us.  They made a vegetable curry dish with rice.  It tasted quite good.  I've never had something like this.  At the end of the day my calories were OK, but my carb level was definitely VERY high and protein was next to nil.  Oh well, I'm balancing that out today.

My food choices haven't been stellar the last few days, but I am working hard to stay focused and not let it become an all out crazy fest.  They'll ony be here until early Wednesday morning, so it's short term.

While at the mall I had two very exciting events!  First, I bought this pair of jeans ....

They are a size 7 - wahooooo!!!!  When I got down to 135 lbs in 2001 I barely fit into a size 7, sometimes 8, but rarely 7.  I actually tried on a few size 7 jeans from various stores and they all fit.  I am finally getting to the point where I can choose my clothes for how they look instead of just that they fit.  I love it!  My husband said I should go back and get a size 5 (now he's really crazy).  Though, these aren't super tight.  The waist fits just right.

I also tried on a hoodie at Lululemon.  I grabbed the size 8 first of all, and it looked fine.  But the bottom line is I can't jusitfy spending $100 on a sweatshirt (even if it is super comfy and makes me one of the coolest Moms around).  My daughter wanted the same one and I jokingly said "maybe we can share it".  I thought she'd pop a gasket after hearing that.  So she tried on the 8, but it was really too big for her, even with another sweater underneath.  So ... I grabbed the size 6, figuring no way in hell would it fit.  Well, guess what - if fit!  And my daughter said it looked better than the 8.

I remember when Syl was trying to fit into her pink (of course) size 6 Lulu hoodie.  I remember thinking, gee that's awesome, but I'll never wear that size.  Hmmm, never say never!

I didn't buy the sweater, but I'm keeping it on the radar.  How cool is it that I can (sort of) share clothes with my 13 yr old daughter!  Sure they're loose on her, but no crazy loose.

I have some fun other news but I'm going to save it .......

Friday, October 30, 2009

Anniversary & Visitors

Whoops, I missed our anniversary yesterday.  No, not our wedding anniversary, but the day that we met - October 29, 1988.  Officially we didn't start dating until October 31st though.  21 years (and one day) we've been together now.  Have I mentioned that I'm 36 ... we've been together since I was 15.  My son is 15 - what the heck????  Though I'm pretty safe in that area.

This was us a few months after we started dating (definite 80s hair):

This afternoon we have a couple of girls from Japan coming to stay with us for the next 5 days.  It's an exchange program at our school that they've been doing for 10 years.  Most people take in just one student, but we have the room so are able to take in 2 girls.

I'm a bit anxious about this and hope that they're going to have a good time.  The weather is supposed to be pretty awful this weekend too - blah!  I'm thinking we'll do some shopping, maybe bowling and/or swimming, take them to watch my son play soccer, and hopeful find something weather friendly to experience a bit of Halloween.

I have our menu planned out (mostly) and tonight we will be having pizza.  But no worries, I've mapped out my day and made adjustments to fit it in.

Thursday, October 29, 2009

Yummy Copycat Soup

Yesterday I had THE BEST  protein bar I have ever tasted.  Ohhhh Heaven!  Chocolate Coated Peanut Butter .... MmmMmmmMmmmmmmm!  Doesn't taste anything like your typical protein bar.  Though with 350 calories, 15g fat but 20g protein ... it's really a glorified chocolate bar.  But as an occassional treat, or maybe after one of my long runs, I think this would be pretty good.

At $3.29 per bar though, that's a bit on the steep side.  I did find that you can buy them from their website HONEY STINGER.  I also found them for a pretty good price at 

Also made a new soup recipe last night.  Garry (that's my hubby by the way, I never mention him by name) and I went to the Super Walmart the other day and they were sampling Knorr's Orange Soup - Butternut Squash, Carrot & Curry.  It was SOOOO good, but at $2.50 per 2 cup container I figured I could make it much cheaper.  So, I went in search of a recipe to create my own.

This recipe is so, SO simple.  Makes a pretty big batch too and costs next to nothing.


  • 1 medium butternut squash

  • 1 tablespoon oil

  • 1 large onion, diced

  • 4 stalks celery, diced

  • 4 meduim carrots, diced

  • 4 cups chicken stock

  • 1 tsp curry powder (to taste)

  • 1/2 tsp cayenne powder (to taste)

  • 1 cup milk (1% was fine)

  • 1/4 cup light sour cream

  1. Cut squash in half, scoop out seeds, place in dish with 1/2" water.  Either bake at 350° for 45-60 minutes OR microwave for about 15 minutes until tender enough to scoop out with a spoon.

  2. Meanwhile, saute onion, celery & carrot in oil until tender.

  3. Add chicken stock, softened squash and seasonigs.  Bring to a low boil for a few minutes.

  4. Let cool slightly (though I didn't) and stir in milk.

  5. Blend until smooth.  Return to pot, add sour cream and stir until well blended.

Did a Sparkspeople generated workout tonight - Advanced Dumbell Full Body:

Dumbbell Squats with calf raises & overhead press
Wall sits with Bicep Curls
Wall sits with Lateral Raises
Dumbbell Forward Lunges
One Arm Rows
Tricep Kickbacks
Chest Presses
Dumbbell Crunches

2 sets of each x 15 reps

Was pretty good, though not killer.  I added 1 min of elliptical between each set to keep the heart rate up a bit.

Well, I'm off to bed.  Got a TON to do tomorrow.  Goodnight!!

Wednesday, October 28, 2009

Interesting Facts and Numbers

Been crunching numbers this morning.  I quite like using Sparkpeople so I can look back on my calendar and see my overall numbers.  I'm a total numbers person.  Some interesting things I've discovered this month:

I haven't exercised at all on any Fridays this month, nor most Thursdays.  This is ironic considering I don't work on Fridays and Thursday night is the only weeknight I don't have other committments.  You would think these would be the easiest days to fit in exercise.

Sundays I burn the most calories (870 on average), however this makes sense because this is my long run days. 

I'm kind of suprised to see I only exercised 17 out of 27 days so far this month.  I thought for sure it was more frequent than that.  However, when I do exercise I average 464 calories each time - though that number drops to 254 if you don't include my long Sunday runs.

I eat the most calories on Thursdays (1539) and Saturdays (1697).  Consequently, I eat the least calories on Wednesdays (1302) and Fridays (1303).  Hmmmm ..... see a pattern there????  The most calories I've eaten in a day is 2110 and the least is 835 - that was kind of an extreme, it's the only day I've gone under 1100 and I had 2021 the day before.

Here's the average numbers:

Calories Eaten:  1452
Calories Burned: 292 (this includes non exercise days)

BMR (1716) - Calories Eaten (1452) + Calories Burned (292 ) = 556 Daily Calorie Deficit

This should mean that since the beginning of October I should be down 4.3 lbs (556 * 27 days / 3500 calories to lose 1 lb).  So ... what am I actually down??? .... anything from nothing to up 2 lbs depending on the day.

By playing with the numbers you'd think I'd be losing.  An average daily calorie deficit of 556 seems to be within normal I thought, though perhaps that leaves me a bit too low.  The other thing is that if I calculate the daily average calorie deficit just on days I exercise ... it averages 756.  OK that's an eye opener, didn't realize it was quite that much.

What am I doing with this information????  Well, I've made some pretty charts that I have no idea how to put on my blog (hahahaaa).  NOTE:  If anyone can explain to me how to insert a chart I would love them forever.....  But, seriously, in looking at this I think I may have to up my calories a little bit for one thing.  I know MANY of you have been telling me this for a while, but I'm a tad stubborn (and maybe scared...).  Recently I increased the amount of protein in my diet, but in doing so I made a cutback in carbs & fats because I wasn't comfortable increasing my calorie limit. 

I'm not even sure how I go about increasing my calories because, quite simply, I am not hungry - at all!  Very rarely do I actually feel hunger, and even when I do, if I get distracted for a while it pretty much goes away.  On days that I exercise hard I could probably go without eating.  It completely cuts my appetite.

The other thing I think I should do is to exercise more ..... or should I say more often.  I think on those days that I'm typically not exercising at all I should at least do a light walk.  It doesn't have to be hard core. 

Any thoughts???  Maybe I'm getting to the point where I need a dietician in my life, though I've done a teensy bit of looking around and have no idea how I find one in my area.  Even though I've gotten fairly trim, I know I still have some to lose.  My belly is soft & squishy and with everything else thinning out sometimes it even looks like an early preggo belly.

Monday, October 26, 2009

This week's LONG run

Another long run under my belt. My husband had to see a client yesterday so afterwards we headed out to a bay on the ocean and ran along the dyke for a total of 18.2 Km.  Even though it was on the ocean, it certainly wasn't the most scenic route.  So boring in fact that I can't even find a decent picture online to show you guys.  If we had had a camera we were surrounding by clouds and misty rain the whole time - very grey and blah.  But the trail was flat and easy.  Good thing because the weather was that damp, cold, bone chilling that we get here on the wet, I mean .... west coast. 

The run out wasn't too bad, though I was downright miserable before we left and it was COLD! But a few Km's in I got into it. Then a couple of male runners came on the trail in front of us and my competitive nature kicked in and I wanted to pass them (even though they were a fair bit in front of us). They ran at pretty much the same pace as us so we had to push hard. Almost caught up to them and my shoelace came undone. Plus we were at our turn around point and they finished their run there.  I think they may have had the right idea.  They parked one car at one end, then drove to the starting point.  I hate having to repeat my tracks.

The first half we ran fairly fast, 7.5mph average, which was a pretty good average considering how slow we started because of the cold.

When we turned around the rain and wind came in and it felt like we were running into a brick wall. I told my husband it felt like I was on a treadmill going nowhere. Near the end both of us felt like we had legs of heavy, stiff steel. Our legs were frozen and stiff. I think this was a run we probably could have used some nutrition on because we clearly ran out of gas. But you get to a point where you know you have to keep running because if you stop your legs will just lock up completely and you're done.

In total it took us 1 hour and 40 minutes. So if I could hold that pace for another 3Kms (which I think I could) then I could finish a half marathon in under 2 hours!! WOOT WOOT!!!  That would exceed my goal at this point.

Per my SILs suggestion I'm trying to eat more protein than I was. She looked at my diet journal and figures with the exercise I'm doing that I need more protein. What I'm eating now is probably fine for most people, but not with the activity level I have.

I haven't lost any weight really in ...hmmm, 4 months, but my scale this morning showed that I've lost another 1% in body fat (however accurate that thing is - I'm not very confidant in it). It shows that I'm 27.1% body fat and I think it was 31 or so when we first got the scale (Jan 2008??).  However it says my husband has gone from 28% body fat to 26.7%.  He's lost about 40 lbs and if you were to see him you'd think he has maybe about 15% (very athletic, lean type body).

Tonight I'll probably just do some easy time on the elliptical to loosen up my muscles.  Maybe some light upper body weights and/or core.  Overall I'm not feeling too terrible.  More like being hit by a bicycle as opposed to a freight train. :)

Friday, October 23, 2009

Died And Gone to Peanut Butter Heaven!

Oh my .... oh MY!!!!!  I have died and gone to peanut butter heaven.

Every year we have a Women's Show  here and there are always lots of neat products to check out.  The highlight for me this year was peanut butter.  The flavours they had were amazing!  Also, all natural and organic to boot.

I ended up bringing home SIX jars of this stuff.

Banana, Cinnamon Currant (got two of that - sooo goood!), Dark Chocolate, Vanilla Cranberry, and Carmel. 

I probably should have gotten two of the caramel.  It is amazing!  I can not wait to mix this into some oatmeal or red river cereal ... or just enjoy on a nice piece of toast.  Mmmm, mmmm, mmmmm.

Other than that there wasn't anything superbly amazing.

Had a FANTASTIC workout last night.  I totally prefer to exercise outdoors when I can, but in doing so, I don't hit the weights as often as I should.  If I have to exercise indoors, then running on the treadmill like a gerbil can drive me a bit bonkers.  Sometimes it's OK, but if I'm not really into it then I can talk myself out of a long run on the treadmill pretty easy.  Last night was one of those nights.

So, instead I turned to one of my trusty little workouts I have printed and stacked in the gym.  Last night was an upper body workout and boy oh boy can I feel it.

This is what I did:

*15 min run at 7 mph

*Following moves (3 sets x 12) with 1 min 30 sec running at 9 mph between each move:
...Chest press (15 lbs)
...Dumbbell Rows (15 lbs)
...Incline Chest Press (15 lbs)
...Lat Pulldown (4 plates)
...Shoulder Press (12 lbs)
...Tricep Pulldown (2 plates)
...Hammer Curls (2 x 15 lbs, 1 x 12 lbs)
...Tricep Kickbacks (8 lbs)
...Concentration Curls (15 lbs)
*5 min run @ 7mph
*10 min. Abs - basic crunch, reverse crunch, 2 min plank

I sure can feel it in my chest today and a little bit in my abs.  The last 15 seconds of the fast run is pretty tough, really have to push through it.  But I think that will help with my distance running speed.  I plan to increase my speeds over the next few months.  Will have to make up some more home workouts.