5 Fingers

We'll get to what the blog title means in a minute, as I summarize our good but busy weekend. Friday night we had dinner with our friend, Denise, a running pal we met while doing the CCFA Napa-to-Sonoma 1/2 marathon. It's always fun to talk running "shop" with a peer over Indian food. And though Joe and I always consider ordering something different, we can't resist getting the oh so spicy Manchurian Gobhi each visit!

Yesterday we got away from the bleak and cold weather by spending the day at the 2010 Great Lakes Multi Sport Expo. It was a great expo with vendors, services, competitions and tech talks. The vendors ran the gamut from running, cycling and swimming gear to energy drinks and foods. Services included things like free trigger point massage, acupressure, regular massage, running gait analysis, and VO2 Max testing (for a fee). There were team and individual bike time trials, swimming trials in an endless pool, and running events for charity. We spent a lot of our time at tech talks - there were many to choose from, and we were pleased with the one's we chose to go to. We learned some new things and had some old knowledge reinforced. Here's what we attended:

1. "Run Drills That Will Make You Faster" - learned some great new stuff here. For example, what is the primary muscle group used in running? Most people (us included) didn't realize it's the gluteus maximus. So the drills we learned aim at strengthening the glutes and teaching them how to rapid fire.

2. "Forefoot Run vs. Barefoot Run vs. Heel Strike: Who Is right?" This was a hugely attended panel discussion. Some of you may know this is a big topic in the running world. Today's shoes cause us to run unnaturally with exaggerated heel strikes that tend to lead to injury. When we run barefoot we naturally run on the forefoot, with almost no heel striking, and virtually no injuries. Of course barefoot running can be painful in the city or on rocky trails, which is where the Vibram (pronounced Vee-brum) 5 Fingers "shoes" come in. They're a rubber shell to protect your feet and each individual toe while allowing you to run like you're barefoot (see picture). We heard lotsa testimony to the benefits of this kind of shoe, including how it can help strengthen your feet and lower leg muscles. You have to ease into "barefoot" running a little bit at a time. We tried on some of the 5 Fingers and it was amazing how different we ran in them. Now we'd like to get some and incorporate them in our training, but there's very hard to find -they're almost always sold out as demand has grown in recent years. Stay tuned for more on this topic and our own experiences when we obtain the 5 Fingers!

3. "Acupuncture & Herbal Remedies for Injury" - This was a basic overview of info.

4. "High Octane Motivation For Life and Training with Dr. Rick Kattouf" - This guy was an awesome speaker. He reinforced the need to eat before working out - even if you're up at 4a.m. and not hungry (ahem, that would be me). If you don't eat when you first get up, whether you're going to the gym or the office, your body begins to shut down. This increases insulin and cortisol levels, which is a bad thing and can lead to weight gain in addition to just making you feel like crap. He also reinforced the need to eat after your work-outs. Before and after work-outs your food intake should be made of a combination of simple and complex carbs. For the people who go for whey protein after a work-out, he says you're not re-fueling your glycogen stores properly if you don't add some carbs in with that protein shake. He gave great info about heart rate training, the zones, the importance of knowing your VO2 Max. etc. He also stressed a great point about mindset - "Whatever you think you can or cannot do, you are right."

This morning we both had long runs on the agenda with zero desire or motivation to hit the 17°breezy streets. I was aiming for 7.5 miles, but had to call it quits at 6.5. I've been having a persistent pain problem with the ball of my right foot, and I think that lead to the knee pain that prompted me to cut the last mile off my route. Joe hit a new milestone today, running 5 miles! While I was feeling kinda bad about not hitting my 7.5 mile mark, I felt better after adding up the mileage for the week and coming out with 22 miles. I've iced the knee, stretched, taken IB and it's feeling pretty good. I intend to begin February with no issues, so overnight, I know my knee will repair any damage to comply with my February plans :)

Body Fat

This was week 3 of 7 of my Boot Camp class with Ben. Before and after the 7-week class, Ben takes your measurements and determines your body fat composition using the caliper method. I was too afraid to have my body fat measured, fearing that I wouldn’t like the number, and be devastated. If I had a “bad number” I’d be demoralized because I eat so well and exercise so hard. I would be left thinking, “What more can I do?????” And then I’d probably start starving myself or exercising 3 hours per day instead of 2 hours.

So, I swallowed hard and faced the music this morning. I let Ben measure my body fat. I have 20% body fat. I asked him how that fit in the range and he said, “It’s good, but I’d love to see you at 18%, but don’t worry, this is really good.” So of course I did worry, until I could get to work and research body fat ranges. After an extensive search, I found consistent information that I am in a great range – actually on the edge of the “athlete” range and well within the range for a 39 yr. old female. Female athletes healthy body fat range is 14%-20%, and for a female age 30-39, 17%-20% is considered low. See my charts below. This result was such a relief and a huge validation for all the hard work I put into my training. In fact, these results have been enough to elevate my exhausted mind and body into a euphoric state for the day. If you wanna know more about body fat check out these websites:
http://www.healthchecksystems.com/bodyfat.htm

http://life.familyeducation.com/weight/health/35880.html

Rosanna and I take Boot Camp together, and since we’re both training for half marathons we needed to run after Ben’s work-out. Ben’s Boot Camp leaves little fuel in the tank, but together we were able to push each other through 3 miles. Rosanna helped me run at a faster pace and I helped Rosanna persevere to finish the last mile. I’ve always been a lone runner, preferring to train alone, BUT I’m seeing the value in running with a partner – talking makes the time go faster, helps you manage your breathing better and can push you to go faster or further when you don’t feel driven to do either!

40 Is Just A Number

Happy 40th Birthday to Joe! Naturally he's been teased about being over the hill and growing old, but he really feels that 40 is just a number, nothing to be defined by. In fact, he says he feels no different than he did 20 years ago, or that maybe he feels even better because he's in the best shape of his life physically and mentally. We've had a simple and low-key birthday weekend, with the right mix of excitement (Joe's 2nd place finish in yesterday's 5k), and relaxation. I've doled out a present a day since Friday, culminating in today's gift of a favorite photo framed for his office or wherever he'd like to hang it. Joe took this picture of Mt. Rainier in 2006 at mile 23 of 100 during our backpacking trip on the Wonderland Trail, circumnavigating Mt. Rainier. Following this last gift, after a candlelit dinner of African Stew (his favorite), Joe was treated to a Cherry Chocolate Mousse Pie. For the next 6 weeks we'll be 2 years apart, and then I catch up a bit when I turn 39 :)

Foggy Frosty 5k

Today's 5k offered decent running weather around the Fox River at Frame Park: 38°, fog, mist, wind. The race began at 1p.m., almost precisely twenty four hours before Joe's 40th birthday (he was born at 1:04p.m.), and he placed 2nd in the male 30-39 category!!! This was his first race since 11/08, his first race since fracturing his feet and herniating a disc, and yet he runs away with a medal! What an awesome way to go into his next decade, huh? And while I didn't place, I shaved 3 minutes off of my 5k time from last month, which is huge. Don't know if it's the speed work I've been doing, if I was having a good day today and an off day a month ago, or what, but I came away pleased with myself and proud of Joe. Time to shower, and then grab Thai carry-out - Volcano Tofu will hit the spot tonight.

Furlough Day

I've been insanely busy, so this post arrives several days late. Monday was the first of two unpaid furlough days for us Waukesha County workers. I do believe I spent more money Monday then I would have made had I been at work! It was great to have a day off before Memorial Day for once, and what a beautiful day Monday was with bright blue skies, sun, and melting snow. The almost spring-like feeling left me giddy and nearly manic, that and the fact that everything went perfectly my way all day. I slept in until 5:30a.m. and hit the gym for a simple 5 mile run (I love that I am back in that place where I can run 5 miles without being totalled) and weight work. After the gym a day long series of errands ensued - some for me, some for Joe's secret birthday fixin's. It was the kind of day where I got the best parking spot at every store, I found everything I needed immediately at good prices and had no waits in check out lines. Amongst the highlights were finding Spin shoes in my size on sale at REI for $64 when they're normally closer to $100, having no lines at the car wash, and lastly, getting my 7th tattoo (pictured above) of a tree of life on the back of my neck. It didn't hurt much, only took an hour, and cost just $80. Why so little? My tattoo artist, George, just started his own tattoo shop/art gallery and sent out 20% coupons on tattoo's through February - who'da thunk there were discounts for tattoo's?

What's Going On

The January thaw has begun melting the snow away. The sidewalks are clear and this makes for good running. Tomorrow we’re looking at a high of 38°, which is a great running temperature, so Joe and I will be his the Waukesha streets for new running feats. Joe is aiming for 4 miles (he said he wanted to hit the 4.0 mark before he turns 40), and I’ll be tackling 7. I just plotted a neighborhood route using www.MapMyRun.com,but it won’t be much longer that I use this handy but tedious instrument to measure distance, because I’m going to buy a Garmin 305 with my REI dividend. The dividend arrives in early March, and should be large enough for me to get the $200 Garmin for free. Amongst other things, the Garmin will measure my heart rate, count calories burned, record my pace and accurately measure distances. This last feature is especially cool because it means I don’t need to plot a run in advance – I can head out the door and run wherever I feel like it, and just check the Garmin for the distance I want to stop at. Exciting stuff!

I also wanted to share how informative my running journal is for seeing patterns and progress with my training. I highly recommend any active person keep one – I spend about 1 minute each day writing in it, so it’s not a hassle at all. In the 7 weeks I’ve been using the journal, my weekly mileage has climbed from 12.75 to 20, and total, I have run 108.54 miles! I wouldn’t have known those numbers if I wasn’t keeping track. Knowing those numbers are important as a source of inspiration, motivation, and pride. They will also help me know when to replace my shoes.

Looking ahead on the running calendar is our Frosty 5k next Saturday, and I’ve just registered for the Steve Cullen Healthy Heart 8k (~ 5 mi) for 2/13.

Looking at the present, this was a week of two new additions to my work-out routine. Tuesday nights I'm taking a yoga class offered through the Waukesha Rec Dept. The class, instructor and location are perfect for my needs. This will be a great supplement to my cross training. I also began my personal trainer's (by the way, I'm done with 1:1 training at this time, and am doing it on my own) Boot Camp, which is a an hour of pure whup ass. This morning was the first class, and it was HARD, but fun. There were 14 of us at 5a.m. pounding out a work-out like Jillian might give you on Biggest Loser. Fortunately, I just had a massage so any pain that might have developed later tonight has been wiped out :)

Facing the Cold

I refuse to be a prisoner of the cold. I think so many people hate winter because they stop doing things they'd like to do outside in an effort to avoid the cold. Well, Joe and I plan to bully our way through the cold. Last night we did our annual candle light ski/hike event at Lapham Peak - (here I am pictured hustling along the candlelit trail). It was 5°, but with the right clothing, the clear night sky, and the warming ambiance created by the candles, the hike was worth the effort. We hiked the path a couple times, ducking into the Homestead Hollow cabin for a quick warm-up by the fire (with a live blue grass band adding to the mood of the night). If this sounds alluring to anyone, the next candle light ski or hike will be on 2/13/10. It's free as long as you have a State Parks pass, which you can purchase when you get there.

In the spirit of not letting the cold hold us back, we hit the streets for a run this morning. It was 9° with a bit of a breeze. Running in temps this cold does feel different - my body felt slow and heavy. It takes a while for your muscles to warm up and when a stiff wind steals away all the warmth you worked so hard for, you realize that running in winter is like climbing a mountain. In mountain climbing getting to the summit is only half the battle. You have to be careful not to use up all your energy so you can safely make it down. Most mountain climbing accidents occur on the way down. Well, with winter running, an injury, calf cramp, side ache, change in weather or sudden fatigue can be serious. In the summer, you'd just walk home if any of these things happen, but in winter, the walk home could leave you hypothermic or worse. Boy, I'm going down a dreary path in this post! To end on a positive note, I want to announce that Joe hit his 3 mile mark today!!! And today is also the one year anniversary of the start of this blog. Thanks to all of you who read this and cheer me on in my journey.

Exercise for Everyone

I started my new year off strong hitting my first 6 mile run on January 2nd. With - 15° wind chills, I headed for the treadmill at the gym, and cranked out those 6 miles with ease, and felt I could have run more if I wanted.

Joe’s running is improving too. Soon he will be at 3 miles, and we’re both registered for the Frosty 5k on 1/23/10 at Frame Park.

Today, we began new 12-week group sessions with our clients. Our outpatient groups have evolved over time to contain curriculum's that support evidenced based practice. This means that the treatment modalities we use have been scientifically proven to be effective in treating adults with severe mental illness. One efficacious approach is “supported physical activity”, better known as exercise, but for several reasons, we can’t call it exercise. So, wouldn’t ya know, just as we decided to embrace evidenced based practice, I was dreaming up an exercise group for our clients who are generally grossly overweight, inactive, smokers, etc., so my idea made the boss happy, and now I’m leading a twice weekly group with a co-worker (an RN). Today was our first group, and it was fun with a capitol “F”. Here’s our group description:

"This group focuses on physical health needs as one aspect within a holistic approach to mental health recovery. Healthy lifestyle changes will be promoted through skill development in supported physical activity – specifically with exposure to physical activity that may be employed independent of a gym setting or ownership of exercise equipment. The use of physical activity as a recovery tool and its positive impact on mental health wellness will be emphasized; this includes the sense of pride, empowerment and fortitude that comes from stepping outside of one’s comfort zone and meeting new challenges. Group participants are expected to attend class two times per week, and to use what they learn in class in their own environment at least one time per week. Participants will develop independent measurable goals with group facilitators within the first 2 weeks of meeting, and will be given physical activity cards to use at home to track their physical activity outside of the group setting. The group format will be consistently followed so group members can duplicate group activities on their own. Format = 5-10 minutes check-in, 10 minute warm-up, 20 minutes strength/cardio activity, 10 minute cool down, 10-15 minute education on Mondays, 10-15 minutes relaxation on Thursdays. Group facilitators will utilize motivational and educational strategies, encourage peer support and camaraderie, and provide frequent support, feedback and encouragement. "

Who wants to join? Just kidding! But seriously, I hope each of you strive for excellence with your health this year through the right kind of exercise for yourself. Challenge yourself - you'll rise to the occasion!

Happy New Year!

Yesterday's "Race Into the New Year" was a great race comeback experience. Rosanna (pictured next to me) and I met early to get good parking, as the parking situation at State Fair Park was predicted to be dire. We got our race packets and sat inside the warmth of the Tommy Thompson Youth Center for 90 minutes watching more and more racers pour in. This was the 5th annual running of "Race Into the New Year" and there were over 1400 participants registered. We never expected to see anyone we knew, but shortly before the start, we bumped into Katelyn (bib #245), who's friend of ours from the gym, and her friend, Julie. This picture was taken moments before the race began. Our smiles conceal the bitter cold of the day ... 20° with gusty winds, and a course that despite being plowed and salted, still contained some snow and slick spots. I ran the race strong, certainly making no time records, but being okay with that since this was my first race in 13 months. The 4 of us all finished within a minute of each other, and will hopefully meet up in a few weeks for the Frosty 5k.

P.S. After the race, we made it to our Indiana party in 4 hours. It was a lot of fun, and get this - I, Joy Malloy, stayed up 'til 1:00a.m.!