About Me

My photo
exercise is my medicine. I run, swim, and lift weights anything to keep my body in top form. I am an RN, a mother, a wife, a sister, a daughter and a friend. I am grateful for my life and each new day. My PRs Los Angeles Marathon (March 22, 2010) - 6:00:03 San Diego Rock and Roll Half Marathon (June 6, 2010) - 2:47:53 Redondo Beach Superbowl 10K (Feb 2010) - 1:03 Redondo Beach Superbowl 5K (Feb 2009) - 27:31

Friday, December 31, 2010

my marathon training plan


Weeks to go
plan
Tuesday/Thursday runs with hills, track runs and/or swims/bike
Long runs weekend
12
1/2
Run every Tues/Thurs
 long run of 13 miles
11
1/9

 long run of 14 miles
10
1/16

 long run of 15 miles
9
1/23

 Long run of 16 miles
8
1/30

 long run of 17 miles
7
2/6
donate money to charity instead of spending on Superbowl 10K entry fee
 Long run of 18 miles
6
2/13

 long run of 19 miles
5
2/20

 long run of 20 miles
4
2/27

 long run of 22 miles
2
3/6

 long run of 18 mile
1
3/13

 Taper week
0
3/20

Marathon







printed and posted this plan on my refrigerator door!
now to plan some cool training runs on the actual course!

I am super excited!


children

On Children
 Kahlil Gibran
Your children are not your children.
They are the sons and daughters of Life's longing for itself.
They come through you but not from you,
And though they are with you yet they belong not to you.
You may give them your love but not your thoughts,
For they have their own thoughts.
You may house their bodies but not their souls,
For their souls dwell in the house of tomorrow,
which you cannot visit, not even in your dreams.
You may strive to be like them,
but seek not to make them like you.
For life goes not backward nor tarries with yesterday.
You are the bows from which your children
as living arrows are sent forth.
The archer sees the mark upon the path of the infinite,
and He bends you with His might
that His arrows may go swift and far.
Let your bending in the archer's hand be for gladness;
For even as He loves the arrow that flies,
so He loves also the bow that is stable.
My girls, Samantha and Cassandra at the MELTING POT. Samantha hugging Anthony as he starts his second year at UCLA and my husband, Ramzi.

Thursday, December 30, 2010

Consciousness Drives The Universe

just get out there

ever had a run that was hard every single step of the way.
ever just want to stop but you dont
that was my run today
day 5 of Jury duty dismissed again= free day so naturally a run day right?
glance outside it is windy and cold (OK California cold)

my husband took the Garmin (we share it) and went out layered up for a tough bike ride, his exercise around Palos Verdes
my son (a 19 year old ex-XC high school runner) put on shorts/tee and out the door he went to run ( runs fast and has a super strong mind no stinking wind would stop him!)

How could I not run? it looked windy cold back to bed looked better.

Then I remembered. when I run I feel more energized so I went out.

So cold and windy felt like I did not wear enough clothes (but remember I always overdress) So I ignored my whiny voice and ran. The sun was shinning. Many runners also out there.

But it never got easy. each step felt uphill and legs felt like I had cement shoes.


I am back home. Happy I got my run done even though........wind,cold,lazy. I did it yeah me!

Before I sleep tonight I will have a written plan for these weeks prior to Los Angeles Marathon.

So what are you avoiding today?  I hope my agony and triumph over my lazy self encourage you to do something hard. Because you can!

Wednesday, December 29, 2010

2010 was an excellent year

2010  is almost over.
I am at peace with so much growth and change. I am now 50 years old. Not as scary as it seemed. I heard that while 40 is the old age of youth, 50 is the youth of old age. I tend to agree. I am grateful for my life, health,  family and friends.

I ran my first marathon. While the day was amazing what was better was the process. The training and learning. Now as my second attempt at the same marathon approaches I am still learning and growing. This is a process I will never tire from!

I learned how to meditate this year and found my purpose for life is to be love. What an amazing thing to understand about my life I was created to be love.  God is love. I stopped looking outward for God and looked inward in quiet contemplation and found God within which I attempt daily to share with others. I love the book The Four Agreements! I try to live by them. I focus on how much good I have done each day so I am not too hard on myself and realize that we all make about 100 mistakes everyday. I just forgive and press on.

I am learning to live in the present moment, and trying to simplify and support causes that can help others. Last year I raised money for Make A Wish. This year I am asking friends to consider donating money to fund research on finding a cure for Leukemia and Lymphoma. (Not formally raising money, just raising awareness).

This week I am hammering out my training schedule so Los Angeles Marathon. I will post it here and on my refrigerator door. NO EXCUSES~ I will be ready rain or shine (sure hope for shine!!)


What exciting challenges lay ahead in 2011? What limiting beliefs will be overcome?

Tuesday, December 28, 2010

Neil Young - Long may you run

why

82 days until 26.2


I will be ready.
I run because
~that is when I meditate
~I can
~it is my medicine
~to raise money for charity
~because I get more energy

today I got dismissed from jury duty (until tomorrow) so with a whole day open I decided I would like nothing better than to go for a run. I live in paradise. Winter running near the beach in shorts. It does not get any better than this. Or does it? Wait I changed my mind it does get better! It may be the post run endorphins typing so be it!

Running is my medicine, I feel energized alive and think more clearly after a good run.

and as weird as it may sound believe me about this. you get more energy when you put out more energy. like attracts like. So if you are feeling down low, do something really hard for 45 minutes to an hour and see if feel lighter and brighter.

today I ran 6.2 miles in 1.10

Sunday, December 26, 2010

insane

I am insane. I do the exact same stuff over and over and expect different results. I should be locked in a padded cell.
After 13 days of resting my achey left hip today I went for a 5 mile run in full cold weather gear. Why? It is 60 little breezy, sun shining. I thought I had learned this lesson.
apparently not.

lessons I can not learn include
~never drink more than 1 drink the night before a run
~never do a long run without water/food
~never over dress
~never run fast on a long training run



I am sure there are more these come to mind today.
Good news is with 80+ days until Los Angeles Marathon I feel good. I will keep my fingers crossed concerning my left hip, but for now all is well.

Saturday, December 18, 2010

stillness







Fr. Poulin’s paintings echo the Impressionists, yet he has developed his own original style. All his paintings begin with a black canvas. Through his contemplative process he starts with minute brush strokes, creating dots (mustard seeds) that will grow into the completed image. In the process he moves from darkness to light, the major theme of his work. When asked about his painting he speaks in terms of moving from the unknown to the known, from chaos to unity; which he sees as a sacred journey not to be feared.


http://www.hermitagebigsur.com/default.asp

Thursday, December 16, 2010

time out


Running temporarily on furlough, self imposed 7 days of rest.
Reason for that is after my long run of 10+ miles this past weekend my left hip has been yelling at me. So I am not running for 7 days to see if this rest will help. Yoga and advil. and swimsuit (ugh) here I come if the hip does not feel better by next week off to the Plunge I will go. In my life before I was a nurse

early 80's I was a horse trainer and we would swim horses to keep them sound during times of lameness to keep the cardiovascular system fit while the affected limb rested. Why does this have to happen in December? The Plunge is an outdoor pool......brrrrrrrrr!

but I think I now want Santa to please bring me a ring lap counter, and some warm sweats!

Tuesday, December 14, 2010

success breeds more of the same


In 2006 I quit smoking this time for good. I had smoked off and on since I was a kid. I will never smoke again. How you ask? I just stopped that’s how. It is pretty simple. Just take action.

In 2008 I ran my first 5K. It was hard. I could barely run 1 mile without gasping for air, but my husband and son were signed up and running my competitive spirit wanted to join in on the fun. The next year I ran the same 5K again and a new habit was born. I love the Redondo Beach Super bowl 5K!

Last year I ran my first 10 K, my first Half Marathon. This year I ran my first Marathon and I am signed up now for my second. Why you ask? I love the process and the energy running gives me.

Last year I started eating mindfully. I had never had a problem with weight as a child. As 5th of 9 children growing up in the 60-70’s with no TV I loved to play outside all day food was not something that I gave much thought to. My family had a tight budget and so food was a grab and go out to play. We did not have too much access to junk because we had no extra money. My typical diet growing up was an apple for breakfast, lunch a few bites of peanut butter and jelly with chocolate milk, dinner was a serving of some casserole thing and milk snacks were apples, homemade soup, popcorn. No soda no chips. If I had babysitting money I spent on candy. I never had a problem until about 2007 or so I was stay at home mom to three children who were all now in school I got bored, lazy and late 40’s. I ate tons of fast food I was addicted to Diet Pepsi and McDonald’s. Then I started running and I had to eat better. Running was the catalyst for change. Running woke me up and made me aware of my bad eating habits.

In 2008 I read Body for Life and Eating for Life and joined transformation.com
I stopped drinking diet soda I stopped eating McDonald’s (and most all fast food makes me feel ill for hours so I avoid it) I learned how to eat simple lean protein and lots of vegetables and whole grains every 3 hours all day long so I don’t ever get hungry and I feel great. I look ahead to the month and choose 4 days that are 100% free choice days and I eat whatever I want on those days.

I limit alcohol to my four free days per month. End of story. I do not like the effects alcohol has on my energy level the next day, but I still enjoy a cold beer or a nice glass of red wine with my friends. This new system works well for me.

I will graduate with my BSN this May. I made the choice to get my degree and am sticking to it. I will graduate at 50 years old. I am so proud of myself for not quitting. I used to be a quitter and very lazy. If things were hard or required planning or follow through….well forget about it. Count me not there. How you ask? One class after another, one paper, one project, one clinical day at a time until one day you have arrived at your goal. Just like running a marathon. One foot in front of the other and eventually if you don’t lie down in the grass in the Veteran’s Complex of the Los Angeles Marathon you will make it I promise. The trick is set some big exciting challenging goal then get to it one step at a time. Find a few friends doing something hard to and help each other get there!

This year I learned to mediate. Why you ask? I was awake now remember. No longer a slug eating fast food and drinking daily. I became aware. That changed my life. Long runs and mediation go hand in hand. Maybe its all the free mood lifting chemicals my body is now producing. I am not sure but now I enjoy mediation. I was raised a Catholic and not sure where that fits into my life right now. I am not into rituals I find joy in simple things and being love. I find joy in running.

I still have a ton of new goals accomplish.
I will run my second marathon in less than 100 days!
I plan to to de-clutter my house and learn to keep things neater.

Having goals is also important I never had actual goals before. Actual goals with timelines and deadlines. Setting goals is exciting. but so is looking back on all the great things accomplished!

Monday, December 13, 2010

10 new commandments


The New Ten Commandments
(not certain who wrote these)



11. Thou shalt not worry. (it is the most unproductive of all human activities.)

12. Thou shalt not be fearful. (Most of the things we fear never come to pass anyway.)

13. Thou Shalt not cross bridges before you come to them (No one has ever succeeded in doing this.)

14. Thou shalt handle only one problem at a time. (Leave the others to God until their turn comes up.)

15. Thou shalt not take your troubles to bed with you. (They make poor bedfellows.)

16. Thou shalt not try to carry the problems of the world on your own shoulders (only God has a back that strong.)

17. Thou shalt be a good listener (For God often speaks to us through the mouths of others.)

18. Thou shalt not try to relive yesterday. (it is Gone; Rejoice in today.)

19. Thou shalt dismiss Feelings of frustration (90% of them are rooted in self-pity and interfere with positive action.)

20. Thou shalt count thy blessings daily (never overlooking the smallest one, for our biggest blessings are often composed of many small ones.)

not a baker

I can not bake (I prefer to cook since I am not a measuring type)
but these recipes work are easy and delicious


peanut butter cookies
preheat oven to 350

1 cup smooth peanut butter
3/4 cup of white sugar+1/4 c light brown sugar
1 egg
1 teaspoon vanilla
bag of chocolate chips

combine peanut butter/sugars/egg/vanilla

roll dough with hands into walnut sized balls and smoosh down each ball with 4-5 chocolate chips
bake 8 minutes


easy brownies
1 package chocolate chips
1 stick butter
1 cup sugar
1 cup flour
2 eggs
in sauce pan over gentle heat melt chocolate chips/butter while that is melting in bowl beat eggs then mix with sugar add the melted chocolate and mix in flour
pour into greased 8x8 baking dish
bake 30 minutes in 350 degree oven

Sunday, December 12, 2010

long runs are the best teachers


want snow! (native of Cleveland miss snow at Christmas time)

Ran 10.16 miles in 1 hour and 51 minutes pace 10:55
~I am getting faster
~felt ok too hot and I never learn I refuse to carry water and today I really needed it!
~I learned I am stubborn (no matter what I will bring water next long run!)
~I learned I should head out at 7 not 9 am when its hot and sunny
~I learned there are still places that I should apply body glide to! (LOL!)
~the best pre-long breakfast is peanut butter whole wheat toast and coffee
~sushi and green tea still my crave food after a hard run
~I love long runs on Sunday so many other distance runners out there makes it more fun
~no alcohol the night before is a good thing!
~I once again did not overdress (see I am capable of learning)
~I am starting to get excited for Los Angeles Marathon less than 100 days away!
~I enjoy the process of training!!!

Friday, December 10, 2010

Vegetarian chili


vegetarian chili

home cooking is inexpensive and easy you just need to plan it out. my son is home (happy dance) and I have to (OK I GET TO ) go to work tomorrow. So I am cooking his favorite chili while I am away. tonight soak the dry beans and defrost the tomato sauce I made this summer. Then put it in my crock-pot before I go to work.

soak kidney beans overnight in cold water
then drain in the morning

into blender
jar of tomato sauce (homemade from my garden this summer)
onion
jalepeno
red pepper
carrot
4 cloves garlic
puree

chili powder/garlic powder/onion powder/salt/black pepper/cumin

all into a slow cooker on high 8-10 hours

go to work/shopping/sleep whatever you like

when you get home (I put my slow cooker on the back deck so my house doesn't smell like food all day that drives me crazy!!!)
serve with cornbread or rice or whatever.
I also serve with grated cheddar cheese/regular plan yogurt/fresh cilantro/green onions

Thursday, December 9, 2010

life is good









my run today
I live in paradise no doubt about it!!!
feeling great after my run, sun shining dopamine surge
life is good

plan eat simple unprocessed food
drink tons of water
meditate
shop for Christmas
clean my house
celebrate life!


be love in action all day it is why I was created

Tuesday, December 7, 2010

my day




peanut butter toast coffee
water
RUN:to Redondo pier and back 4.53 mi 00:46 10:11 pace(breakdown below)
2.22 miles in 21:24 pace 9:39
2.31 miles in 25:27 pace 11:01 dang hill legs felt like cement logs!
water
protein shake
water
washed filthy car
computer
shower
pumpkin protein pancake
water
salad/ green tea
computer
errands
protein shake
shopping for gifts
dinner is cabbage and grilled fish tacos
Lakers game
sleepy time tea protein pancakes

Monday, December 6, 2010

each minute is a gift


plan
~shop for produce
~soak beans for crock-pot chili tomorrow

~big batch cooking today
pumpkin protein pancakes
grill fish for fish taco
grill chicken for salads
make vegetable soup
steam big pot of brown rice
hard boil eggs
sprout mung beans

exercise
Monday~4 hilly trail walk and core workout
Tuesday ~5 mile run
Wednesday~lower body weights Work
Thursday~5 mile run
Friday~upper body weights Work
Saturday~long run day more than 10 miles BRING WATER YOU IDIOT!!
Sunday ~rest yoga Work


My son called me last night very shaken to the core. His beloved physics professor had died suddenly. This was terribly shocking to my son, and in reality to me as well. Life is a gift. We never know how long we have to enjoy it. I told my son to be thankful he had a chance to get to know this amazing professor and to live his life making each moment count because we never know do we? So today I will be thankful for my son's chance to have known and and have really loved this amazing man (who I don't know) I am thankful that this man touched my son's heart and I am thankful for the inspiring professor's at UCLA! Today is a gift I will honor it with mindful actions and deepest respect.

Saturday, December 4, 2010

what I learned on my long run today


ran 9.72 mi 01:45 10:49 pace

things I learned today on my long run
~peanut butter toast and coffee is a good breakfast
~I am stubborn, still refused to carry water
~I bought a gatorade in Hermosa Beach at the Green Market across from Martha's on 22nd
~I need to apply body glide wherever a seam touches my body (ouch)
~I did not over dress! (yeah me!)
~I don't melt (it rained for a bit)
~I am running faster and not taking breaks except to buy Gatorade
~music is still important (need to make better long run play lists)
~running with my Garmin is keeps it real!
~even looking at the steep stairs in Redondo makes me dizzy!! haha

~after my long run's i get so cold like freezing that no hot shower can warm up! ??
~I crave sushi and hot green tea perfect meal after a run!
~I love to run!

Friday, December 3, 2010

my journey to health




In Sept 2008 I was feeling blue disconnected drifting along eating crap and feeling sluggish and blah. I rarely did anything except a walk about 1-2 miles a few times a month. My husband signed up a local 5 K and my inner athlete woke up. I decided I could do that too!

I joined an on-line support group called Transformation.com. I learned how to eat better, take responsibility for my actions and to stop making excuses. I learned to blog and became aware of things that derailed my move to be healthier.
This past year I ran Los Angeles Marathon. I feel great!

2 things I no longer want or have anymore Diet Pepsi and McDonald's I was addicted to both of these. So I eliminated them completely. gone~ no longer crave them! I now, in fact, hate both of these for how I feel after I eat/drink them. Fast food in general makes me sick I mean I would rather not eat at all than eat that poison. I would rather drive to a supermarket and buy an apple and a chocolate milk.

As I plan for my 2nd marathon in March I am going to run 10 miles in the morning...weirdly this makes me very happy!! I love long runs!

Just my journey...

Thursday, December 2, 2010

my current thoughts




list
1.run
2.shower
3.write exercise plan for month
4.shop/cook
5.clean
6.read
7.meditate
8.encourage
9.love

felt heavy, slow and cold but I ran anyway. just one of those kind of tough days. realize the low energy is related to the white russian I had last night. alcohol does not process out of my system fast at age 50, even 1 drink can have lingering effects. maybe stick to the occasional glass of red wine instead.

regrouping and moving forward.
So happy I finally finished my research paper and now no class until Jan.
Time to focus on home/family/friends.

Wednesday, December 1, 2010

dinner in 15 minutes



Easy week night meal

preheat oven to 450

1 pound extra lean ground beef
1 cup of fresh pico de gallo
6 flout tortillas

get messy here (wash hands)
mix meat with pico de gallo with hands
then smash a thin layer onto each tortilla

spray pam on cookie sheets
bake in super hot oven until golden brown

while they bake

make side dish
yogurt/mint/cucumber slices salt

serve with hot sauce if you like

yummy fast
kind of my Americanized version of Lahme B'jeen (meat on dough) Lebanese food
my husband is from Lebanon. The food there is yummy but labor intensive. So this is my quick easy knock off version. Probably make my Mother-in-law puke! But I like it and so does my husband.

Tuesday, November 30, 2010

11/30


My list

1.run/meditate
2.cook
3.shower
4.write paper
5.call parents
6.run errands
7.clean
8.love



mile 1 pace 10:21 cold

mile 2 pace 9:54 feeling good

mile 3 pace 9:35 feeling great

mile 4 pace 9: 40 starting to get hard/hot

then slow walk ½ mile up hill from beach to house.


post run brain all lit up endorphins in full blast! Exercise is medicine!

Monday, November 29, 2010

walk by the Ocean






It is relatively cold here, heater cranking all the time. I know I know it is not really cold, but for here it is cold. I grew up in Cleveland, Ohio so believe me I know what really cold is like!! I survived the winter of 1978 there and left in the Fall of 1984 to never go back. I love California!!
Today I decided to walk 4 miles and I am so happy I did.
It is beautiful at the beach. Empty windy and beautiful! I also feel better when I walk alone especially near the ocean.

Sunday, November 28, 2010

How to eat healthy on a budget

1. Drink water ~I gave up soda a few years ago, if I need the caffeine then fresh brewed tea poured over ice is excellent.

2. Eggs for breakfast. High in protein low in price. I opt for whole eggs.

3. Canned meat like tuna is a great way to add protein to a salad/sandwich, also beef or pork roasts or whole chickens cooked in a slow cooker and shredded to use all week

4. Frozen vegetables are inexpensive and go on sale stock up and add them to soups and stews and use as a side dish to get more nutrition into your meals and they don’t go bad like unused fresh produce that you “meant to use, but never go to”.

5. Buy grains and dry beans in bulk and cook them in a big batch at he beginning of the week. I usually make a big pot of brown rice on Sunday and soak and cook some beans to add to soups and salads all week.

6. Eat oatmeal buy in bulk and cook it in minutes season with dried fruit/nuts and yogurt

7. Make a list to shop from based on a written menu

8. Stick to the menu when shopping no impulse buys avoid processed food/boxes/cans/and premade frozen foods

9. Pack you lunch if you are away from home during the day

10. Have snack bags of nuts or protein bars in car or purse to avoid tempting fast food when hungry. Never eat at fast food places they are evil and the stuff they serve is not food. Eat an apple or orange instead (run into a grocery store and grab 1 piece of fruit if staving and unprepared.



sample week menu





Breakfast


Scrambled egg +oatmeal (with a diced apple a few walnuts and a sprinkle of cinnamon)

Snack


Cottage cheese/salsa



Lunch

Tuna sandwich and tossed green salad





Snack

Protein shake (only if I feel hungry at 3 pm to avoid chips/candy)



Dinner (this can vary if I get bored I add different herbs or vegetables or yams instead of brown rice)



Grilled fish/chicken brown rice and bowl of homemade vegetable soup



Bedtime snack

Sleepy time tea and pumpkin protein pancakes


Pumpkin Protein Pancakes

½ c lowfat cottage cheese
½ c canned 100% pumpkin
4 eggs
½ c raw old-fashioned oats
¼ t baking soda
1 t pumpkin pie spice

Toss all the ingredients into a blender blend it will be kind of thick just keep scraping down the sides and blend until uniform
Preheat a non-stick skillet on med-low spray pan with cooking spray
Pour into skillet place lid on it slowly cooks 15 minutes slide out onto a plate/flip it over and complete the cooking slow and low with lid on. It should puff up and get golden brown.
Then I slide onto a cooling wire rack after completely cool cut into 8 wedges
8 snacks done refrigerate and grab and gobble I like to eat with a few walnuts
my 14 year old loves these spread with Nutella

Saturday, November 27, 2010

learning long run


113 days until
SUNDAY, MARCH 20, 2011
when I need my body to run 26.2 miles


Today was my long run day.
I ran the bike path from my home past Hermosa Pier and back

left the house at 9:31 it was cold no wind sunny
breakdown of miles no particular reason for these ?laps? I just random

Lap 1 2.21 miles 25:17 pace 11:26/mile (home to Redondo pier)
Lap 2 2.51 miles 27:36 pace 11:00/mile (Redondo Pier to turn around point in Hermosa not sure past 22nd street)
Lap 3 4.33 miles 45:58 pace 10:36/mile (turn around point to mile 0 in Redondo Beach)
Lap 4 0.31 miles 7:41 pace 25:26 (steep hill home)slow walk! stopped for awhile to look at the ocean!
total distance 9.35 miles total time from door to door 1:46:34

underarmour capri length pants, long sleeve cotton turkey trot shirt
ate apple pie for breakfast (really was that the best choice??)
no alcohol the night before (I guess I do learn a few things)
hate camel pac to carried a water bottle but my arms got tired of carrying it and brought 1 GU pack lemon lime was good!
I need to get over myself and carry the camel pac!!
I was intending to go 10 miles I thought i turned around when my Garmin said 4.7 miles. I need to map my run before I go so I know where to turn back instead of relying on the Garmin
all in all felt good great training run
I am sticking with my plan need to keep the consistent training so I can run the entire Marathon without cramps and fatigue!

Thursday, November 25, 2010

thankful




I am filled with peace and happiness for my life. I have abundant family, love, health, food, clothes, happiness. I never take it for granted, not one single moment! I am grateful and humble.

Tuesday, November 23, 2010

marathon running similar to motherhood

I ran again today my ordinary run from my house down to the bike path out and around Redondo Pier and back home. Last year my mid week run was half that I guess I am getting more consistent and the miles are easier now.

I plan to run 2 ordinary runs and 1 long run each week. no matter how cloudy, windy, rainy, busy or tired I am. This way I will be ready for the many miles of the marathon.

This week is super busy and so that is why 2 mid weeks runs are done now and just long run scheduled for Saturday.

Thanksgiving week super fun to have my college aged kids home~they bring me so much happiness! I love being a mom even though it is the hardest thing I have ever done.....besides run a marathon!!

Comparing motherhood to marathon running now that should be interesting.
My first child taught me that I did not before ever understand what love was. The love a parent has for each of her children can not be put into words. I Had my second child 18 months later, when I forgot how difficult the process was.....hahah kind of like now I am going for my second marathon. I am filled with the memories of the joy I got from training for and completing my first marathon, but it is far enough away that I mostly forget the VA complex and miles 20-23 those were brutual!!
oooopppsss I should not think ever again of those torturous miles!

This year I will be better prepared I will get all my runs in and learn along the way

for example
water is essential (even if I HATE carrying it!!) on long runs
food is critical (GU, candy corn, granola bars)
avoiding alcohol the night before a long run
layering clothes ( do not overdress)
glide to prevent chafing
Garmin to keep it real!!
ipod to distract me if needed (less and less these days)
picking new routes to keep me interested
this year try long runs on the actual course, last year I wanted to be surprised
money in case I need to buy food
strong mindset weekly planning and staying on track with pushing the long runs out a mile/week
yoga on free days
core work to prevent injury



ok now I really need to write that dang paper, my daughter is over at UCLA visiting her friend who just had a bone marrow transplant from his sister, he has ALL. My next door neighbor is at Cedars Sinai neuro ICU she has a glioblastoma and had tumor de-bulking yesterday. This awareness of cancer all around makes me be THANKFUL for my health, and able body! I am acutely aware that nothing is forever but I am thankful for today!

Monday, November 22, 2010

today is a gift

I am so tired today
I woke up at 3AM for some unknown reason
I went for a run hoping it would jump start my mood and energy level
food choices good until around 4 when a few chips and candy snuck into my mouth mindlessly until I realized I was just tired and eating junk to wake up

remember when the party started after 10 pm?

so this is what 50 feels like with a restless night.

tomorrow is a new day I hope I rest better tonight

I have a stupid paper to write to finish off my public health clinical rotation. I am the world's best procrastinator! The paper is all about what I learned about uninsured children's access to medical care in Los Angeles. I enjoyed the rotation and the paper should go fast if I could just make myself start it...like ummm tomorrow!! hahahaha!

I decided to raise money for research for Leukemia and Lymphoma research when I run Los Angeles Marathon in March.
~my Father in law died of Acute Lymphoblastic Lymphoma 2 years ago, then my husband's cousins' infant son was diagnosed with Acute Lymphocytic Leukemia and is being treated at St Jude's in Beirut and the last straw was a friend of my daughter's was just diagnosed with Leukemia and is undergoing bone marrow transplant at UCLA.



Leukemia & Lymphoma Society - National
Our mission is to cure leukemia, lymphoma, Hodgkin's disease, and myeloma and to improve the quality of life for patients and their families.




http://www.firstgiving.com/sheridanghaby1/?utm_source=share&utm_medium=gigya&utm_campaign=gigya

Saturday, November 20, 2010

trail run




6 mile trail run this morning in the drizzle
It felt nice to have a cooling drizzle
and the sweet smell of wet earth
and a few wet kisses from happy dogs out running with their owners

Saturday, November 13, 2010

long run today



beautiful evening~ I LOVE LOS ANGELES!!



Eats

LONG RUN DAY=FREE DAY for food!! Lately whenever I run I crave sushi and green tea weird I know



exercise

Hermosa Pier and home 8 mi 01:30 11:15 pace

hot, dry no breeze. glad I brought my camel pack and GU
pre race breakfast bad choice mortadella sandwich WHY??
I do these long training runs to learn what works and what does not work
never eat mortadella sandwich before a run


I also am trying to run without rest so all the way to Hermosa Pier 3.91 miles in 44:12
hit the bathroom and headed back made it back in 44:56


made chicken parmesan for dinner yum what a treat after that nice run
and my son is home from UCLA for the weekend and asked me to bake him a chocolate cake I love having him home he is enjoying dorm life more this year so he doesn't come home that often.

next week I will bump it out to 9 miles or head towards Palos Verdes for a change of pace
the fun is the planning and I will think about it all week and YUCK I have to work tomorrow

Friday, November 12, 2010

plans

today is ICU all day.
I am thankful
~ for my health
~for my family
~my job and co-workers
~that I am 1 semester away from graduation!

eats
kashi/coffee
protein shake
egg salad sandwich and grapes
special K protein bar
grilled fish/brown rice/salad
sleepy time tea

exercise
weight after work

I need to focus on housework and writing my research paper this weekend. I am also aware that when I am stressed I reach for candy and chips because they are in plain sight. I need to clean up the house and de-junk it. Why are bad food choices in my house? They are going in the trash!!

I work this Sunday so that means that LONG RUN DAY is moved to Saturday last weekend I ran to Hermosa Pier and back(about 9 miles) I may push out a bit past the pier on Saturday. What I really need to do is be more prepared and bring my camel pac and water and GU I already know that runs lasting over an hour need fuel~I need to do what I know works!! and no more long rests at the turn around point just out and back! it is a great idea to wear my Garmin so I can see how long it took and how far I went without guessing.

Thursday, November 11, 2010

my check up




50 year physical
5'8" 143#

97.6 50 12 90/60

glucose 89 nl (70-110)
triglycerides 98 (nl>150)
total chol 197 (nl<200)
HDL 74 (nl >40) Doctor said WOW these numbers are excellent you may want to frame these labs!!!!
LDL103 (nl <30
chol/HDL ratio 2.7
hgb 14.2 (nl 11-15)
kidney and liver tests are normal


HS-CRP 10.8 ***very high most likely due to inflammation not heart disease recommended fish oil capsules (sounds gross will give it a try.)
after discussion with MD may be related to marathon training causing stress/inflammation referred to outpatient physical therapist for proper stretching routines


looks like I am on the right path I am excited to go to physical therapy to see what new things I might learn about what may help keep me running until I am 90!!

today I ran my usual mid-week 5 mile out/back to Redondo Pier. It was beautiful sunny with a nice breeze mid 60's best running weather ever!!!
food choices get poor with candy hanging around the house and I don't even really like candy more of an impulse grab and gobble.
need to stay focused on bringing the weight down about 5-10 pounds so that my knees don't get pounded running.

Sunday, November 7, 2010

this week


to Hermosa Pier and home 8.58 mi 01:46 12:19 pace
nice relaxed felt good!



this past week I only ran 2 days because it was so hot!

This week's plan Long run today. I was going to do 10 miles but only went to Hermosa Pier. I did not carry water or food so I stopped at Good Stuff in Hermosa for a Power-aide and then decided to turn back.

exercise plan
long run Sunday
hills/trail Tuesday
High intensity interval training Thursday
Monday/Wednesday weights
Saturday yoga

food simple homemade stuff nothing frozen/boxed/no fried crap/NO fast food/no chips/candy/ make a menu so it is easy to stick to as the week gets busy and crazy

take long run day as free day for food anything goes today!


School work for Public Health is wrapping up need to write paper and do powerpoint this week

Tuesday, November 2, 2010

you can do it


awareness is changing who I am becoming


signing up for a marathon is crazy right? kind of like self inflicted torture on your own terms.
what is to be gained from this nonsense?

mental toughness
how will you react when adversity strikes your life?
you know it will; life has ups and downs
so much is learned out there alone for hours setting tough goals and then following through
despite the heat,cold, wind, hills,nausea,cramps, injuries and days when you don't feel like it but you get on your shoes and go because without training forget about it...you have to get the training in to be successful.


so while the event day is amazing with all the support the gift is the months and weeks spent training
getting to know what your body can endure when your mind has a goal.
learning that you are capable of doing really hard stuff
YOU CAN DO IT!
hey if a 50 year old mother of 3 teenagers can do it you can too~right?

Sunday, October 31, 2010

memories of home


My parents are selling their home of over 50 years and moving into a more practical space. My sister asked us each to write a page of memories that she could share when she helped my parents close the front door for the last time.
I am flooded with memories of my childhood and the place that to me will always be home, safe, warm accepted
3592 Lindholm Shaker Hts, Ohio is part of who I am.
My first memory was climbing into the house through the milk shoot and tumbling down the basement stairs.

I remember Nancy teaching me how to float in the wading pool in the backyard, also her teaching me how to shiver so we would be allowed inside.

I remember the circle swing and the epic tale of how I became airborn while jumping rope on top of the picnic table while I forget who was swinging and the jump rope got caught in the swing and we flew….mostly I remember Mom telling that tale to everyone on the phone.

I remember walking stills and trying to balance on a unicycle and wanted to have a circus.

I remember the clothesline with swimsuits that were never quite dry as we grabbed them to head out to swim team (hoping that the thermometer out the kitchen window would please read less than 60 degrees so practice would be cancelled.

I remember watching Rob build the sailboat and test the small motor in a can of water.

I remember twirling on the front lawn and flopping down to watch the world spin looking up through the beautiful big tree.

I remember dishes night when I got left over stuff that was “soaking” from whoever was the night before.

I remember my end of the couch where my presents would be on Christmas…..magical Christmas morning with the beautifully lit tree and everyone so happy.

I remember the cool train and the fold down cabinet in the basement, roller skating the winter days away playing school and house forever with my brothers and sisters.

The attic with hidden treasures and place to hide out and learn with no one to bother me, freezing winter I slept up there.

The house with one bathroom (who needs privacy?) we all made it work somehow.
The endless hours listening to my record player in my bedroom creating dances, Ginny reading the troll book and discussing life with me (I adored her!), John reading in the hot attic and going on long talk/walks with me way past midnight, Rob finding cool TV and let me watch, Sibyl teaching me how to sew (she left me too soon, I missed her), Beth reading at dinner for the millionth time Mouse and the Motorcycle and getting peel face masks that were green, Margy getting dressed up to go out dancing and chatting while on cross country runs, helping Tommy do long division on the dinning room table, playing with Katie and Tommy when I got home from school ( I left them both too soon).
I remember Mom a true morning person sitting at the dinning room table eager to greet you with a smile and a hug over coffee and toast, preparing beautiful traditions for each holiday where did she find the energy? living room filled with buddy burners and camping gear as she headed the girl scout troop. She was never too tired to listen and always make you feel like talking forever especially in the kitchen!

I remember Dad working long hours into the night in the seasonal deskroom supporting his large family, endlessly repairing windows, having cool tools in the basement on the workbench. always tidying up the bathroom each morning after he used it. He taught me to leave a place better than you find it.

The sunrise on the driveway the sunset through the kitchen/deskroom windows.

The beautiful house I that will always be home in my mind. filled with the happy, sad, mad, lonely, sweet, bitter memories of childhood.

The dinners and each having a spot to sit at the big table childhood was so free to come and go as I pleased I felt the world was safe and I could do anything I wanted to.

my plan

just back from my run
out and back Redondo Beach Pier 5 mi 00:51 10:11 pace
great running weather!



my plan for the 2 months:
food
small frequent meals no junk only 10 free days until New Years Day

exercise
run 3 days/week (Tues/Thurs/long run either Sat or Sun depends on work schedule)
weights upper body Monday, Weights lower body Wed
yoga Friday

10 days relax eat drink and be Merry!
free days are all long run days and and 12/6 book club Christmas party! Thanksgiving, Christmas

Saturday, October 30, 2010

weekend and working

I am off to work again. I love my co-workers~really do they are the best and make going to work bearable.


My son is home this weekend from UCLA this is family weekend and he would rather be home relaxing with his little sister and parents. I am happy because that means I get to see him! School is pretty competitive for him so being home is comfortable.


I woke up in the middle of the night and listened to the rain pouring and loved the sound..... this morning when I went out to get the paper it was windy and clear I saw the beautiful star filled sky again! What a treat:a pitch black sky filled with stars! That is 2 mornings in a row I got to see the vastness of the universe!! I really need to go camping somehow inside our comfortable homes with all our things we miss out on true beauty. When my daughter came home a few weeks ago from Humboldt she said "Mom it never gets dark here I tried to see the stars but the sky never really got dark."
I think she found her home in Arcata, Ca she loves the wilderness the Redwoods, the rivers and the vegan lifestyle up there.

Happiness to a mom is when her kids find there place in the world.



Tomorrow I will write down my plan for the next few months.

Friday, October 29, 2010

marathon training

sky so clear and dark so many beautiful stars~I could get used to running at this hour~magical!

figuring out when to run when I no longer get the luxury of so much free time is my new reality

I am working more hours with 2 kids away in college and 1 more on her way and oh yeah I am a lifelong student in college myself

anyway I need to write down my training plan for these months prior to the marathon so I see when I will potentially run

I can no longer just see what works too much wiggle room leads to procrastination which is my lowest level habit.

This weekend the plan will get written~to help hold myself accountable and stay on track

Thursday, October 28, 2010

goals


I signed up for Los Angeles Marathon 3/20/11. I am investigating training plans I want to run
3 days/week
2 days/week lifting weights and
2 days/week yoga.

I will develop a training plan this weekend and then stick with it 100% NO EXCUSES!

I am kind of bummed my new shoes seem to be the problem. i think they are a bit too tight last weekend when I ran 12 miles my left foot by my toes went numb. I don't have the $ to buy a new pair of shoes again so I might have to use my old shoes and maybe by Christmas get new running shoes that actually fit. Money is a bit tight I guess it is everywhere so I wont complain!

today I am thankful for my health and family and my Marathon goals which are always in my mind distracting me from otherwise ordinary days!

Tuesday, October 26, 2010

it is available to you


went for my "usual run" out and back to Redondo Beach Pier
5 miles in 55 minutes
something is feeling tight in the left hip
need to use my foam roller and take it easy
why I run: note to self.

I have borderline depression and running actually lights up my brain I love the endorphins that flow and brighten my outlook,
with that fact clearly out there,
I must remember to run and train to run and train another and another day
do not push the pace that is EGO
run because it is good medicine it allows my day's choices with regard to food and activity to be more healthy

today is summer
warm sun
huge playful waves tossing surfers and spray high in the air

happiness yours for the taking right about 40 minutes into exertion~don't just sit there GO outside and live!

Monday, October 25, 2010

beautiful Monday


mind rambling~ went to Knott's haunt last night 7-1am with my youngest and her 3 best friends for her 14th birthday party it was fun with monsters and mazes and downside it rained the entire time but we still had fun the rain added to the atmosphere. the best was the log ride we were so wet from the rain it really did not matter that we got wetter kind of a blast! then the girls spent the night the non-stop chatter fills the house. I love being a mom.

yesterday I ran 12 miles in about 2:30~then 5 hours wondering around in the rain at the amusement park my legs are kind of trashed today.

So I will walk and mediate at the beach

Thursday, October 21, 2010

Run a marathon? what a novel idea!



Our biggest enemy when it comes to accomplishing any goal is ourself our own bad habits. We habitually do the same things over and over.In order to accomplish something new and exciting, new activities, new actions and new habits must be established.
We MUST create new thoughts, new beliefs, new actions and new habits. This and only this will create new results.



I am focused in on running Los Angeles Marathon. Last year I had to the goal of finishing the marathon since it was my first ever 26.2.
I loved the marathon last year. it was amazing I finished! (in 6 hours, but my goal was to have fun enjoy the process and to finish) I did have to walk some spots because my legs cramped and I got really tired especially in the VA complex OMG that complex seemed to drag on foerver and runners were dropping like flies all around me....I just keep telling myself keep moving do not let those people flopping down on the grass affect you keep moving the finish line only gets closer IF you keep moving towards it !!

This year I want to run the entire 26.2 miles. I wonder what my time will be maybe 5:15?? I dont know but my goal is to run the entire 26.2. With that goal before me I will need tons and tons and tons of training (this is the fun part!!!!)

Redondo Beach Pier 5 mi 00:45 08:58 pace
felt good, grey skies but no rain

Tuesday, October 19, 2010

roadmap to health


“The best way to predict the future is to create it.”
–Dr. Forrest C. Shaklee


FOOD
new plan 6 days/week
1 day per week is 100% free day eat and drink whatever I want!
FREE DAY will be chosen each Sunday looking ahead at the week

eat 4 small healthy meals evenly spaced out throughout my waking hours
no chips/fried food/soda/alcohol/no sour cream/no cheese/no fast food
drink lots of water and freshly brewed tea

EXERCISE
run 3 days/week
lift weights 2 days/week
yoga 1 day/week
1 day free day rest or run or walk or whatever I feel like!

the key is focus on the goals
set challenging goals that excite and motivate

MY CURRENT GOALS
~ GET HEALTHIER loose 15 pounds and 4 inches off my belly
~ RUN LOS ANGELES MARATHON BETTER THAN LAST YEAR (last year I ran 6:00 so this year I am shooting for 5:30 or better.)


plan the week on Sunday for food/exercise



be mindful
mediate daily

Monday, October 18, 2010

rain rain go away


"Obstacles are those frightful things you see when you take your eyes off your goal." Ford

I am training to run Los Angeles Marathon in March
running in the cooler, wet months can be a challenge 50's with rain may have felt wonderful when I used to live in Ohio....but I am spoiled with beautiful Los Angeles almost non-weather.

So I need to stay focused and remember I won't melt in rain and plan my runs and go do them no matter the weather.

I was sick and my kids came home this weekend from college (I probably have infected both campuses now!)
It rained all weekend and I did not run since last week
this morning it is 58 and rainy again and I decided to lift weights and let the cold go away

but it really got me thinking it could rain a ton this year and I am running a marathon in a few months so I need to forget about staying inside if it rains or I will not be ready in March.

Saturday, October 16, 2010

Marathons


Long Beach Half is tomorrow and still feeling conflicted about this race.
I just went down to get my running bib and race day shirt and I want to run!!
It is a beautiful course~the weather is perfect 60's with a misty drizzle!
But my daughter is only here today and leave tomorrow at 12 noon I would rather see her than run~so it is settled I wont go but my heart will be there~ I will wake up early and run my own private 13.1 with my Garmin 305 on Tuesday morning to see what my time is for a 13.1. I will consider this training for Los Angeles Marathon!


I love the energy of a group of runners gathered together. I just got back from Long Beach Convention center race expo.
so much anticipation in the air and a bunch of nasty tasting energy bars~YUCK!

I scored a new pair of running shoes.....OK Los Angeles Marathon here I come again. 155 days of training! I enjoy this process so much~ I am becoming running obsessed! I went to Los Angeles Marathon with a friend who ran the first LA MARATHON 25 years ago and she told me I was lucky. I asked why she said "you just got into running at 50 years old, you dont have any chronic joint pains no stress from years of running many events you will probably still be running when you are 80!" I think she is right!

Tuesday, October 12, 2010

10 things

Ten things to say yes to:
Green vegetables.
People who make you laugh.
A goal or dream that won't go away.
Being in nature and getting fresh air.
Sitting in sunlight.
Spontaneous hugs.
An invitation that feels exciting and scary at the same time.
More rest than you think you need.
Moving your body.
An open door that feels like an act of grace.

Ten things to say no to:
Rushing.
Conversations with people who constantly drain your energy.
Negative thoughts.
The inner critic who tells you to play it safe.
Pushing yourself to do more when you feel tired.
Unhealthy guilt or shame.
A request that immediately causes you stress.
Second helpings when you feel full.
More work when you already have a full plate.
Living life from the neck up.

Ten things that contribute to a great life:
Running!
An ability to laugh at yourself and others.
A home that nurtures your soul.
A loving partner to share the details of daily life with.
The good sense to back out of arguments that never go anywhere.
Beauty.
Good friends who mirror the truth with love.
The ability to say "I'm sorry."
Becoming adept at feeling your feelings and trusting them.
A daily ritual of gratitude.