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)

RESET

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.

CROSS COUNTRY RACE

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!