Sidelined

Hal Higdon's Advanced Half Marathon training plan has been a demanding push on my body. Twice weekly speed sessions where I continually seek new thresholds for speed records (best to date was a 6 mile tempo run on the treadmill with an average 8:25 pace!), along with greater weekly mileage, has begun to yield positive results, but clearly needs to be tempered with adequate rest, which I haven't been able to master since the time change three weeks ago. It's the lack of sleep to restore my training efforts that I ascribe to my current situation wherein I am writing a blog in the middle of a Monday afternoon. Sidelined. Here I sit, on the first 60°+ day since mid-November, home "sick" with a 100° fever, splitting headache and sore throat. Saturday I ran my best 12-miler ever, hitting a 9:50 pace (better than my half marathon PR at Schaumburg) over a hilly route. I felt energized the rest of the day, though my throat was a bit raw and no amount of water seemed to quench my thirst. Yesterday was similar, and then this morning I awoke with the fever vice gripping my head, weakening my muscles and dampening my pajamas. I actually got dressed for the gym, texted Aaron that I wasn't sure about lifting weights this morning, but would try to shake off this sickness with a run. His return text was the voice of reason, counseling me to rest and be safe, not to mess with running when a fever is involved. Back to bed I went for another 4.5 hours. I awoke feeling better, mosied to the couch to rest and read, but as I saw the mercury creep higher, watched squirrels chasing each other around a tree trunk, a baby bunny ruminating under the forsythia, and birds flying away with threads of winter-dead weeds, the urge to lace up my shoes and run an easy 3 miles in the relative warmth took hold. For more than an hour I wrestled with reason vs. compulsion, ultimately a returning headache (as acetaminophen wore off) parking me in the reason camp - to run would be foolish, it would only further strain my system. With 26 days left to prepare for the Eisenbahn, I need to keep the bigger picture in mind. If I take one day now, it may save me several more down the road and I need as many as I can get. My current long runs suggest a PR could be possible on the mostly flat Rails to Trails Eisenbhan course (see above), so the couch, water, and a good book are my companions for the day. Sidelined only briefly, if I play it smart.

Next Destination

Vacation 2014 is in the pocket. Flights, rental car, backcountry permit and post trail hotel are all secured. We're headed back to the mountainous state we've spent more time hiking than any other state ... my first true love of a State (no longer my #1)... the state Joe and I planned to move to when we first met...the state where we shared out first vacation in 1993...and if you haven't guessed it yet, then this picture could clue you in (though many mountainous states have views like this)... CORRECT! Colorado. After the scope of our Canada travels, we wanted to keep it short and simple this year. We'll fly direct from Milwaukee to Denver, and drive a mere 45 minutes to Rocky Mountain National Park where we'll do a 40+ mile, 4 day, 4 night high altitude backpacking trip across the Continental Divide, and finish up the next day with a bid for Longs Peak. We attempted Longs Peak in 2002, but were turned back just beyond the Keyhole due to black ice - we will seek closure on the mountain 8/29 before heading home for our fall races. When you have 10 minutes, take time to watch this video that captures the climb we'll tackle on Longs Peak - the first 90 seconds take place in the dark (you start your climb with headlamps at 2-3a.m.), so feel free to fast forward a smidgen, but not too much or you'll miss the grandeur of the journey! http://www.youtube.com/watch?v=lLVCqKCofPI 

5k Club

Many of you know that I have found a passion in using physical activity as a treatment modality with my clients. After two decades of working with the chronically mentally ill, I have witnessed how limiting personal growth and change can be when clients engage in typical talk therapy (this is for numerous reasons, including cognitive impairments as symptoms of their illness, shame/stigma/denial, low motivation, etc.) and have experienced my own wilting interest in individual and group therapy sessions (snoozefest!). Offering physical activities is empowering and transformative as clients tackle things they didn’t think they could do (you should see someone beam when they realize they can do push-ups on their toes rather than their knees). This leads to immediate feelings of competence, competence leads to confidence, confidence leads to self-worth, and self-worth leads to taking risks and asserting oneself, thus giving clients the tools to take charge of their lives and pursue meaningful recovery.  Since most of our clients can’t afford gym memberships or fancy exercise equipment, I teach them how to do body-weighted exercises and to use things in their environment to work-out, giving them the ability to pursue fitness at home. The class environment is light hearted and fun. We play music, get silly and cheer each other on. This takes the pressure off of always focusing on a diagnosis and pathology, allowing clients to tap into a “normal” social venue, to create peer connections and to have a sense of belonging (mental illness is a terribly isolating disease). And if all of that doesn’t convince you, there is a plethora of scientific data showing physical activity reduces depression and anxiety, while specifically boosting the social skills of people diagnosed with Schizophrenia.  I conduct several physical activity classes at the Mental Health Center: Yoga Blast, Fitness Explorers (a boot camp), Outdoor Exploration (hiking) and now …. The baby I’ve been developing for the past 3 months … the 5k Club!

I strategized long and hard over how to execute this idea. I created flyers announcing information sessions on the 5k Club, I presented my plan to clients in 5 different community locations and asked for a verbal commitment by March 7^th. One week later, I have 30 names! I think this is a huge response, and though I know there will be attrition, 30 is a great place to start. Below is a copy of the FAQ’s page I distributed, and following that, I will tell you the current plan to begin April 1st.

What is the 5k Club?

A group of clients and staff training together to run, walk, or run/walk a 5k.

How far is a 5k?

3.1 miles

Would I do an official 5k?

Yes. A 9-week training program will lead you to be able to complete the Fiesta 5k at Frame Park on 6/21/14 @ 10:00a.m.

Tell me more about the 5k…

We will participate in the Fiesta 5k, which is part of the Fiesta Waukesha weekend celebration at Frame Park. This event is hosted by La Casa de Esperanza with registration proceeds going to their Center for Academic Excellence. 

*You will have a $25 registration fee, which will include entry to the race, a race t-shirt, chip timing, snacks and water

Tell me more about training…9 weeks sounds like a long time!

9 weeks will go by quickly as you see improvements in yourself each week. The training program is designed for safety; slowly adding more time and distance to prevent injury and burn-out. Each training session will last 15-60 minutes.

• Training requires a 3-day per week commitment to doing an easy-to-follow program
• There is a program for people who want to run or run/walk, as well as for those who want to walk
• Staff will participate in 1-2 weekly trainings with you, you do the third one alone or with each other

When would training begin and what do I need for training?

*Training will begin the first week of April. More details to follow.

What you will need:

• Feet and a belief you can do this!
• Comfortable athletic shoes and socks
• Comfortable work-out gear – sweatpants, loose shorts, t-shirts, windbreaker, baseball hat, sunglasses

Why would I want to be in the 5k Club?

·         To challenge yourself physically and mentally by taking on a new task, possibly a task you   currently think you can’t do

·         To improve overall health & fitness (possible weight loss)

·         To get an energy boost

·         To improve quality of sleep

·         To boost memory and concentration

·         To decrease anxiety and depression

·         To increase self-esteem and self-confidence

·         To be in nature – a great stress reliever

·         To have fun in a social atmosphere with others pushing towards the same goal

·         To make new friends

·         To say you’ve “done a 5k” and have the t-shirt to prove it ☺

·         To inspire yourself and others

Sounds great! Is there a deadline for joining the 5k Club?

Yes, if you want to be included in the Fiesta 5k event, you need to let your case manager and/or Joy Malloy know by Friday March 7^th 2014.

The plan is for the 5k Club to meet every Tuesday and Thursday afternoon at Frame Park. Everyone will have a copy of the walking training plan or the running training plan. The plans slowly build in duration week-to-week to insure the body has time to adapt. Clients will be encouraged to do a third training day on the weekends. Myself and perhaps 1-2 other staff will join the training sessions as cheerleaders, motivators, backslappers, and advisors on basic nutrition and strength exercises to augment the training. Clients have been advised that we hit the riverwalk rain or shine - only lightening or a serious torrential downpour will stop training from proceeding!

Birthday Blog

Me at 14 months

43 has started well … I had a fabulous birthday. I got up with the usual 4a.m. alarm, ran 3 miles, trained hard with Aaron and then, because I didn’t need to rush into the shower and go to work, I hopped on an elliptical for a few more “cool down” miles. Home by 7:30, I was pleased to already have 12,000 steps under my belt. Next, I went for a much-needed pedicure. I tried a new place near home that was recommended by a friend (what up Julie?). I was highly satisfied. The foot massage was sheer nirvana. 30+ mile weeks are pounding my feet more than I realize. With toes just a shimmery shade darker than my birthstone (aquamarine), I met Rosanna for a long lunch at Stir Crazy where I could pile on all the broccoli, edamame and snap peas I wanted. Thanks to the brutal winter, we haven’t been able to run together on a Wednesday morning since early December. Those runs keep us up to date on life, and though we email or text daily, it was good to sit down and talk in person. Next, I ran some errands – shopping at 1:30 on a Thursday is the best. The old people are already in for the day and everyone else is at work, so I was breezing through the stores in record time. I got home with enough time to do the usual Thursday house cleaning before walking over to the dentist for my 6-month cleaning – oh how I love getting my fangs cleaned!!! Joe came home by 6:00 (early for him) with Volcano Tofu and gifts. As always, Joe is ever thoughtful, listening closely to me throughout the year to mental note things I want. I hit the mother load:

1. A spring/fall Asics running jacket that converts to a vest with easy to zip off sleeves (you can Google the Asics 2 in 1 running jacket)

2. Two Books I’d requested at some point in time (and then quickly forgot I’d asked for them until seeing them Thursday night):
 -The Sports Gene:Inside the Science of Extraordinary Athletic Performance
 -The Runners Guide To Yoga (by Sage Rountree – well known yoga running guru)

3. An arm band to hold my iPhone for shorter runs when I don’t use my Camelbak

4. Two DVD’s:
 -Spirit of the Marathon II (I have the first one)
 -Unbearable:The Western States 100 (follows 4 leaders of this ultramarathon)

5.Tickets to the Body World exhibit for this afternoon 

The evening ended with my traditional all-time favorite birthday dessert – brownies with vanilla ice-cream.

Still Winter

Meteorologically, March 1st is the beginning of spring, but winter is tenacious this year, grinding down will and morale...unless you're me. I've rendered myself immune to the harshness of this unusually cold and snowy winter by not giving it power over me. Typically, people become depressed during severe winters such as this 2013/2014 season, because they hide from the elements. They begin to feel a loss of control when pulling back from their normal activities. This leads to depression and a sense of being at the mercy of Mother Nature. The duration and intensity of this year's winter also causes distress because people don't know when it will end. As humans, we can handle almost anything when we know where the end point lies, but this winter has offered no glimmer of hope or teaser of a spring to come, so people sink deeper into their wintry funk. My survival is born out of a refusal to be worn down by the weather. This means I do not complain about the cold, the snow or the ice (neither out loud or in my mind) - doing so leads to catastrophic language and fuels a negative group mentality when with others (i.e., "I can't take this anymore, this is just awful"). I do not avoid being in the elements - when safe, I still run outside, and on Sunday's, my rest day, I still take my 3 mile walk - I just bundle up and go. I seek the beauty of the season - noting how the snow sparkles in the sun, how brilliant a male cardinal looks against the white & brown landscape and how crisply blue the sky is on a clear day. I offer gratitude for what winter offers - extra exercise opportunities (shoveling!), no humidity (I'll take the cold over the sticky heat of summer any day), honing winter driving skills and bragging rights for getting through it without succumbing to it!

Another way I manage winter is through distractions, such as good books, vacation planning, race plotting and solving mysteries. Mysteries? Yes, here's what I'm working on right now:

Over the past 3 weeks, there’s been a peculiar lady in the locker room at the gym. I suspect she will be coming to my mental health center one of these days. Here are some of the weird things she’s done:

1.      Ate a McDonald’s breakfast in the shower while showering

2.      Walked naked through the locker room with a huge wad of toilet paper       
         stuffed in her butt (on purpose, this wasn’t just a square)

3.      Placed a turned-on blow dryer into her shoes

4.      After showering, put her wet swimsuit on and then her clothing over the
         swim suit (also, this swimsuit does not fit at all – it droops in the butt, and   
         is so low cut in front that it threatens to reveal her exceedingly low-swinging
         boobs)

5.      Walked on the treadmill in her winter leather jacket – when she came to the
         locker room and took the coat off, she was naked – no bra, no shirt

In addition to these things, she walks oddly; stiffly, and makes no eye contact. She walks around the locker room completely naked (no one does this) and bumps into people repeatedly in her "natural" state without realizing this is a major social faux pas. She seems to be in a daze and is terribly disheveled. One day there was a name tag in the cup holder on the treadmill. I’d previously asked the front desk guy about this lady and knew her name was Debra. The name tag said, “Debra (I won't reveal her last name here) Owner Antiques and Uniques on Main”. I took it to the front desk and asked if this belonged to that woman, and was told, yes, that’s her. What kind of owner of a business has a name tag that says owner??? It’s all so weird. Knowing her name, I looked her up on CCAP and found that her house was foreclosed in October 2012. At that time it looks like she was married, so I wonder if she lost her home, lost her husband and then cracked up? She’s always telling the front desk guy that she has to leave to get her kid (note: she’s 50). She leaves the gym and returns 2 minutes later (as in, she has not gone anywhere to get any kid). I love the mystery of trying to figure out her story.