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
Tuesday/Thursday runs with hills, track runs and/or swims/bike
Long runs weekend
Run every Tues/Thurs
 long run of 13 miles

 long run of 14 miles

 long run of 15 miles

 Long run of 16 miles

 long run of 17 miles
donate money to charity instead of spending on Superbowl 10K entry fee
 Long run of 18 miles

 long run of 19 miles

 long run of 20 miles

 long run of 22 miles

 long run of 18 mile

 Taper week


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

I am super excited!


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


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


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


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.


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)
red pepper
4 cloves garlic

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
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
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!
protein shake
washed filthy car
pumpkin protein pancake
salad/ green tea
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

~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

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

3.write exercise plan for month

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.