About Me

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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

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?