Fast Post

This is a super fast post to let everyone know about a super cool giveaway my bloggy friend is doing over at Racing with Babes. It's for a Nuu-Muu running dress! They are adorable and you should go check them out. I can't wait to get one!

Bursting with Pride!!!!

Today is the best day ever!!!! I had the most wonderful start to a morning that a trainer ever could.

First let me introduce you to my darling Emily. Read more about her and her journey at her blog. I met Emily because our husbands work together. Mark told Brian about my training groups, Brian told Em, and that was that. She had a long journey ahead of her. Never was skinny and through 4 babies had added a bit. So when I met her to do her first assessment, she was starting at 319.

When you start of with that much to lose, pounds can come off very quickly. But the thing is, your head and emotions tend to get in the way. Breaking habits is hard, building new ones is hard. People have expectations of you, and don't always want those to change. You validate them, they are the thin ones. They mask this with concern.... "oh don't hurt yourself, that's not enough food for you..." etc. But really, what's worse, all the problems of being overweight or some pain from exercise. Really, which one is more likely to kill you?

So Em has been going through all of these emotional changes and more. But her head and emotional eating was messing things up. But, as time goes on, growth happens and she is getting so much stronger physically and emotionally. I love to see this!! She's had some good weeks and some rough ones.

But this week has been amazing. Em lived up to her commitments to herself this week and it was awesome! Compliments and praise for her low cal desert showed her that she can still be a part of the social scene and be comfortable. Insisting on eating at Subway when out showed her that she can still eat out, and also can tell others what she needs--and get it. Em kept her calories in line and did her workouts every day.

So, results? Well during the first 7 weeks, the weight yo-yo'd and her net loss was 9 pounds. Not what either of us had hoped for.

But this week? Rock solid performance in every category--just to clarify, not extreme and she ate an adequate amount of calories. I do not believe in starving.

Drumroll please..................

299.2 lbs!!!
11 lbs lost!!!!!!
Emily is in the 200's!!!

Now, will we see that every week? No... but when you eat clean, your body naturally lets go of excess weight.

I am so excited to see where she goes from here. Sometimes there is a tendency to slack off after a good week, you know celebrate. But now is the time to stay absolutely true. Keep the momentum going and see what your body can do.

Way to go Emily!!!! I am super proud of the changes you are making in your life. Have fun in Vegas at the wedding and be true to yourself. Don't let the voices around you sway you from meeting your goal. You met wedding weight goal, now let's go for the rest!

Love you girl!

Day 8

Catch up first. Last Wednesdays run really wiped me out so good thing Thurs was a rest day, still taught spin, which was totally fun cause Kim sings along to my awesome 80's music! I really think I'm going to have to run with her and Hilary one day just we can embarrass Hilary in stereo! Friday I was tired. Kids hate going to bed in the summer, and I can't sleep till they are quiet. So, it was a slow 3.5 miles. Maybe about a 9:40 pace, which is fine.

Then came Saturdays run. Super tired again, same reason. So I slept in and didn't get to my run till 9am. So now I'm hot and tired and haven't even started! Ran super slow. Did 8 miles at about a 12:30 pace. Told you I was slow!

So I got lots of sleep Sat night, and ok sleep last night. Time for some speed work today.

Plan was 2 intervals each of 1200 m, 800 m, and 400 m with recovery jogs in between. Goal times for training plan 1200 m (5:42), 800 m (3:48), 400 m (1:48). This is built around my goal time of 1:44:48, 8 min miles.

So actual results, and it was HOT again. Didn't get to run till 10:30 am. 1st 1200 m, 5:46 2nd 1200 m 5:40 1st 800 m 3:46 2nd 800 m 3:49 1st 400 m 1:50 2nd 400 m 1:46

Not too bad! Feeling pretty good. Biggest concern right now is injury prevention. I'm building back up mileage a little faster than I should. I was around 15-18 miles a couple weeks ago and this has me doing about 24 miles right now. So, lots of good stretching, ice massage, (even trying ice baths, BRRRRR) bio-freeze, and most of all more sleep are all in order.

I really want to do this, I can't believe how set I am in my mind that I want to get a 1:44:48 at the TOU Half. I don't want to set myself up for failure, but at the same time, I really want to push my limits and see how far I can go.

Wish me luck! No, Wish me healthy muscles, ligaments, and tendons! (and sleep)

Day 3, half marathon training

This week begins the countdown for Top of Utah Half. It's on Aug 28, and I really want to blow last years time away. Don't get me wrong here, I am really, really super proud of my time of 1:59:23. I had two goals last year, finish, did that, and break 2 hours, did that. Why I wanted to break two hours, I have no idea. Somewhere I got the seed planted in my brain that it was a good first showing, so there you go. Not that I'm competitive or anything...

But really it was a great showing for me. According to all my other race results, I should have been closer to 10 minute miles. My 10k pace from 5 weeks before was 9:25, so to get a 9:07 avg pace was a huge shock, awesome, but huge shock to me. I placed 58 out of 183 in my age group, which is top 32%. (another way I grade my success)

So this year, I graduate an age bracket. This is huge, as you age, times typically slow down. But I'm young in running so I still have a lot of improvement left in me. I have yet to peak! Last years time would put me 28 out of 88 in the 40-44, which happens to again be top 32%. So I still have to improve in order to get better ranking.

So I decided that I really needed to be able to do 8 min miles. Which is hilarious to think about. I did a 5k 5 weeks ago and got 8:36 pace. However I was still worn out from the century, so it was hard to base it on that. And I'm not able to race as much this year, so I don't have anything other than training to decide how well I can do.

Anyway, I decided on the 8 min mile pace because, last year if I had that time (1:44:48) I would have placed 13/183, top 7%. And in the 40-44, it would have placed 5/88, or top 6% and got me an award. (they awarded top 5 in each age group)

OK, that's the real reason there. I want an award. In my mind if I get 1:44:48 I will win an age group award. Don't bother telling me that the competition is different every year, and this year might attract faster people, that others moved up too and they might be faster than me. I don't care. If I hit 1:44:48, I win an award. Even if I have to go buy it for myself!

So Monday I went out for day one. I actually had forgot to print out the training plan and was flying blind for what I should do, so I just ran to the soccer field and back, 4.5 miles, and then up the big hill and back, about 1.9 miles (locals know what that is) to simulate the end of the TOU half route, which is mostly downhill and then has one mile near the end with a slight incline and then down again to the finish. I died on that mile. I don't want to again. And I also wanted to run real slow and easy. I've been nursing two injuries in a row for the last 2 weeks and wanted to be cautious. But I came back feeling great and didn't have any problems yesterday, which was a rest day, but I did spin.

So finally we are to day 3, today. The plan called for 2 pace intervals (PI). Meaning I did two runs, separated by a recovery jog, each was 2 miles long and were to be run at race pace. Hmmm, since I've never run any distance longer than a mile at my race pace goal, this was going to be interesting.

I have a loop around my neighborhood that is almost exactly a 1/2 mile. So for accuracy, despite total boredom, I decided to use that for my PI. First PI (two miles) rocked! 15:51, so less then a 8 min mile pace. YES! But I was dying, did I mention I'm also trying to acclimatize to running in the heat? Rather than run in the morning when it's cool, I started at 11:30 am. So in the house, drink and potty break. Then back out for the recovery lap. Then PI #2, not quite as good, 16:42, but still not bad. This was followed by some strides, to work on running fast at the end of the race.
Definitely a good session and I'm feeling like I just might reach my goal. It's pretty aggressive, but doable.

And I want an award!

Ranting and a CHALLENGE!

RANT TIME!!!!!!!!

Go read this article and get ready to scream! High fructose levels make fat cells fatter. (Thanks Anjanette for the links!) Kids are bombarded from every side with things that are bad for them and make them fat. Too much TV, video games, computer time, cutting back PE and recess, everything is "unsafe". Good grief, all the things I did as a kid would now get DCFS called on my parents. I rode my bike down Highland Drive in SLC to the 7-Eleven to get slurpees with my friends at 6 yrs old. Swung on a rope over the canal. Went to Wines Park in Lehi with no adults at 7, down to the Broadcaster on main streeet for an ice cream again with no parents.

Now I realize that safety today requires more supervision--too many creepies. But instead of doing these things with their kids, too many parents buy them electronics to keep them occupied. Resulting in fat kids and adults. Don't jump on me too fast....I'm not talking about a kid who's a little bigger, I'm talking about kids who are obese and pre-diabetic. I see them everywhere I go.

Ok, back to the relevance of the article:

It makes me so sad and angry at the same time. We have become a nation who eats like garbage. Who do you blame? Manufacturers? They make what we buy. Government? I'm rarely for more govt regulation. Parents? Junk is cheaper than fruits and veggies. And it really is hard to shop for a family on a budget. But the truth is, it comes down to personal responsibility. I grew up without fruit snacks, why buy them for my kids. They and similar snack foods provide no nutrition.

Second rant: British study links food dyes with hyperactivity in kids.

I've heard this before, but it hit hard this time. Why do kids foods need to be neon colored for them to eat them? If my dad had seen that as a kid, he'd have thought the bomb had gone off and now all their food was radioactive! For all history food has been fairly basic, it's only in the "modern age" that we've decided to destroy our bodies on purpose.

Honestly, what happened to food being food? Not a bunch of chemicals, preservatives and additives. Then they "enrich" it to make it "healthy"

Why spend money for something that gives you nothing. I wouldn't put crap in my car and expect it to run well. I put the proper fuel in and don't overfill it. That way it runs the way I need it too. Why is it so hard to treat our bodies with the same respect?

So here is my first CHALLENGE for all of you. Read the articles, and then post what you are willing to do to take your healthy eating to the next level. What are you willing to cut out of regular life and make just a treat? (Yes I do eat junk, but it's a treat, not regular food) I've cut soda, chips and chocolate candy out for the most part. Switched to fresh ground peanut butter, mostly only whole grain bread. So time for something new.

Here's my commitment: I'm going to buy only healthy (even over crying and whining) snacks for the next shopping trip. (trying a co-op this week to save $ on the produce, I'll let you know how it goes) Yes, there are some popsicles left in the freezer, but not next time. More fruit and veggies to snack on. String cheese, whole grain crackers, yogurt. It's time to take control of our fridges and stomachs!

We really do need a food revolution. Bring back Jamie Oliver!

I Tri and I Tri

First Tri of my season under my belt and I'm feeling pretty good! Was a little nervous, because even though I've been biking and running, I've done little swimming and no bricks at all.

Originally I had set a goal for 1:20 for a sprint this year. But with no training, I decided that for this tri, I would feel great if I broke 1:25.

BTW, this is me rockin' the cool racing glasses Mark got for me.

So this morning I woke up early after falling asleep late. So far, completely normal night before a race, haha. Got up, had some oatmeal... should have eaten more. Then got dressed, grabbed the bag and out the door. Thanks to my sweetie for getting my bike all ready and loaded the night before!

Hurried to T2 to drop off my shoes and a water bottle, then to the Legacy Center. Hurried and set up T1 and in to pay my $5, woohoo for a cheap race! Thanks again Trevor!

Ok, now in to the pool area to get ready. Get the swim cap on, hate that, and then wait for everyone to be ready..... nerves set in, why I don't know. It's just for fun right? Finally we were off! First lap, easy, but by lap 8 I was getting tired. Then I remembered some tips that Brian had shared and started implementing them, ahhhh, relief. Getting more streamlined helped reduce energy expenditure and before I knew it 16 laps were done. Jump out, pull off the cap and goggles, toss to the basket and out the door to T1. Didn't check exact times, but estimates are about 16:45 for the swim and 1:30 for T1.

Quick dry the feet on with socks and bike shoes. Slip on the cool new sunglasses Mark surprised me with and clip the helmet and I'm off! Legs felt like JELLO! Why do they feel so tired? Finally after a few blocks they loosened up and I felt better. A little over a mile in came the railroad tracks, just as I turned the corner to see them, crap a train whistle. Are you kidding me? Hope it's a short one! No, I coasted to a stop with everyone else who had been ahead of me and we waited another minute for it to pass and then we were off again.

For the rest of the bike portion, I went swung back and forth between exhaustion and energy. Couldn't figure out why. Kept eating and drinking as much as I could and pedal at the same time. I'm such a great multitasker! Past the hogs farms twice, UGH! That stunk. Can't hold my breath that long.

Finally coasting into T2, doing great! Jumped off the bike, out of my shoes and into my runners in a matter of seconds! Drop the helmet and I'm off. Did grab a quick drink on my way out. Check the watch. Out of T2 at 58:20. Wow! Fast bike portion. It had to be under 40 min, which is great for me.

Off for the run I felt like I was going to fall over. Was this the time I consider walking? NO WAY! Come heck or high water, I was running the whole way. Good grief! It's silly, and for the most part I don't care about beating people, just my time goals, But you have to have something to chase. Right? So I was a little behind Trevor and I thought, maybe I can catch him by the end of the race. If nothing else it kept one foot in front of the other. Around 3/4 mile I caught him and we ran together and chatted for a minute. But my pace was just a titch faster and soon I bid him farewell.

As I was running along, I saw the guy in the lead, Jamison. He's a local pro who works at PowerTri in Lehi . So fast! He won the Daybreak Tri I did last year. Super nice guy who has helped me a lot. So I started counting, How many were in front of me? By the time I hit the turn around point, I figured there were 6 guys in front of me. Feeling pretty good! Now it's just my time goal. I willed my legs to turn over faster. But there wasn't much left. Just get the the finish line!

Watching the clock, I knew I wouldn't hit the 1:25 I wanted to, but I still had to run the whole way. I stopped the clock as I crossed, 1:25:48. Not bad at all. In fact I realized, that I probably did do less than 1:25. The train blew a good minute or more off my time. In a bigger organized race, that obstacle wouldn't have been there. So I count this as achieving my goal. Now I just need to get training and meet my second goal of 1:20 this season.

So I unofficially finished 7th. There were 23 entrants, 1 was a team, and 2 were women. I feel pretty good about that.

Need to improve swimming technique and do lots of brick workouts to build endurance.

Strange to think how different my summer was two years ago. Now, I am an athlete! I love being an athlete. I never, ever thought I would refer to myself that way, much less hear others say that about me. I never made the team, was never picked first and was scared of every ball that came my way. But, here, now when there are no more teams, I get to decide what I am.

And I am an endurance athlete.

Hello again...

Hello again, it's been a while. I feel like I have neglected my blog for a while and we have been super busy.


Another blog I follow asked what have you accomplished today? Well I got the 44 lasagnas I made two weeks ago out of my freezer and with the help of 43 ovens and the friends who own them, got them all cooked and off to youth conference for all the kids on trek. Thank you again to all my wonderful and kind friends who made this possible. I should have taken a picture of my freezer, it was packed and in the few spaces available, we froze otter pops for the youth too.

Then we went to dinner, yummy bento boxes! Love Won Won Wok! And then off to go over the race route for tomorrow.

On tap for the morning is the first Tri of the season, thanks to my spin friend Trevor, who organizes a fun, free tri. Perfect way to see where I am to start the season. Well, I know I am no where near where I wanted to be, but hey, I do this for fun not just for the times. (That's the lie I tell myself when I don't feel prepared)

So see you tomorrow for a race recap and layout of what I need to do to get ready for the next race.

BTW, locals, he organizes a kids one in August and another sprint tri in September. I'm going to do a couple clinics for anyone who is interested in trying a tri! So if you were ever curious what it's all about, this is a great no pressure way to check it out!

Nite!