7 Reasons why we are not losing weight

By Frances Largeman, R.D.

1. Skipping Breakfast
We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.


2. Eating at Your Desk
Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.


3. Cleaning Your Plate
Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.


4. Forgetting Fitness
Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!


5. Late-night Monster
This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.


6. Fat Phobia
If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.


7. The Bar Scene
Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.

Source:
health.discovery.com/centers/nutritionfitn
ess/nutrition/articles/expert/largeman
/unhealthy.html

Munchy trail mix

Munchy Trail Mix

Mix up munchies in minutes! Whole-grain cereal and dried fruits are naturals. From eatbetteramerica.

Prep Time:10 min

Start to Finish:10 min

makes:7 cups

 

2	cups Cheerios® cereal
2	cups bite-size squares cereal (any variety)
2	cups crispy corn puffs cereal
1	cup raisins
1	cup candy-coated chocolate candies, if desired
1	cup peanuts, if desired
1.	In large bowl or resealable food-storage plastic bag, mix all ingredients. (If serving to children under 4 years old, omit the raisins and peanuts.) Store tightly covered.
High Altitude (3500-6500 ft): No change.

 

Nutritional Information

1/2 Cup: Calories 90 (Calories from Fat 0); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 20g (Dietary Fiber 2g, Sugars 7g); Protein 2g % Daily Value*: Vitamin A 4%; Vitamin C 4%; Calcium 4%; Iron 25% Exchanges: 1 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 1 MyPyramid Servings: 1 oz-equivalents Grains 
*% Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 oz-equivalents Grains

Spiced Cereal Trail Mix

Spiced Cereal Trail Mix

Cereal and dried fruit mixed with a touch of honey and spice makes a great afternoon snack. From eatbetteramerica.

Prep Time:15 min

Start to Finish:1 hr

makes:8 servings (1/2 cup each)

	Cooking spray
3	tablespoons honey
1	teaspoon pumpkin pie spice
1	teaspoon water
1	cup Cascadian Farm® organic multi grain cereal squares
1	cup Cascadian Farm® organic oats & honey granola
1	cup bite-size pretzel twists
1	cup dried cranberries or golden raisins
1.	Heat oven to 325°F. Lightly spray 15x10x1-inch pan with cooking spray.
2.	In small bowl, mix honey, pumpkin pie spice and water.
3.	In large bowl, mix multigrain squares, granola and pretzel twists. Spray lightly (15 seconds) with cooking spray, tossing once or twice. Stir in dried cranberries. Drizzle honey mixture over granola mixture; toss gently to coat. Spread evenly in pan.
4.	Bake 15 minutes, stirring occasionally. Cool completely, about 30 minutes. Store in airtight container.
High Altitude (3500-6500 ft): No change.

 

Nutritional Information

1 Serving (1/2 Cup): Calories 160 (Calories from Fat 15); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 21g); Protein 2g % Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 8% Exchanges: 1/2 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1/4 c Fruits 
*% Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1/4 c Fruits

girl friend run 10/19/08

I was just a little cold.

Race Report for girlfriend run on 10/19/08

The course for the girlfriend run was absoluely gorgeous. A group of women running to support breast cancer it was great to support the cause. The maximum amount of runners was 1000 and the event was sold out. They have water/ gatarade stops every 2 miles after six miles we were offer glus to get that energy back up. Over 5 porta potties and great participation from the community to use local restaurant bathrooms. Overall the race had a lot of pavement but other than that the route was great. A definately a must race for next year. At the end of the race we were offer stretches from NW fitness and massages as well. Lots of soups, fruits, bagels, water. The ending gift was a girlfriend breast cancer bracelet. This is the most rememorable race for me and I am going to be one of the first ones to register for next year.

10/20/08

Well the girl friend training is over. Race done now it is time to move on to other things and set new goals for myself.

I am pretty excited to know that I can do the race in just about 2 hours or under if I have functional equipment. I am going to continue to do 5ks and 10ks each time improving on my race times and do the Eugene marathon for my next half for sure I can definitely get under 2 hours right???

Breakfast

Kashi oatmeal (3)

Skim milk (1)

3 egg whites (1)

1 apple (1)

Snack

Fiber bar (2)

Lunch

Chicken jambalaya soup (5)

Tomato and cucumber salad (1)

Snack

2 small kiwi (1)

Dinner

Taco chicken stew (2)

Girl Friend Training Completed

I did the girl friend run in Vancover WA today. I met over 22 cyber buddies at the event. Always so good to meet cyber friends in person. We have matching shirts so that we could identify each other it was great. The day was a little colder than I like it. It was in the lower 40's no sun and a little cloudy at the start. Not my ideal dream start for me. I was hoping fo no rain and I did get that so I wont complain to much.

I was the first one to come out of the group. I completed my in 2:01:20. I shaved about 10 minutes off my first half. I'm a little disappointed because I could of made my goal if my nike + wouldn't have just stop working. I took a walk trying to fix it. It happened at mile 12 urrgggggggggggggggg. Thats ok I will set another goal and set it for my next race. I keep kicking myself but I think it is time for me to finally get me a garmin.

The event was only open to 1000 women and it was sold out. It was really nice we received soup and all different kinds of fruits a personal stretch and a massage at the finished line. All ladies on the board this is one that you may want to try to get to next year. The view was beautiful only complaint was that it was all pavements.


I will be back in a few. I need to take an ice bath and rest these legs.

 

 

 

 

 

 

 

 

 

Gorgeous View

 

Taken from the boat of the MAI TAI cruise

Night Time in Hawaii

 

Hawaii at night

10/16/08 Training

I did it, I did a interval workout on the treadmill. I tried to focus on a lot more hills and climbling verses speed. It actually went pretty well. I did 4.5 miles according to my nike+. Now it is rest day for Friday and Saturday. I guess I am going to have to do it so I can perform better in my race on Sunday. So far it looks like no rain until Monday. I really hope that holds out and I want it to be a clear cool crisp day on my race day.

On another note, something interesting happen to me yesterday. I received an email from Self magazine and it is possible that they will have my story in Jan issue of Self. How exciting is that? I never been in a magazine before. It would just be so cool to see my progress in a major publication in black white that is something for me to frame. I was at the end of a commercial last November but this would just be the icing on the cake.

Breakfast

3 egg whites with mushrooms & spinach

Oatmeal

½ cup of skim milk

apple

Snack

1 cup of frosted mini wheat

Lunch

1 can of soup healthy choice Campbell

Snack

Kiwi

Dinner

5oz Chicken breast

Aspargus

Brocolli

Snack

100 calorie popcorn????????????

Tips for Healthy Weight Loss

Tips for Healthy Weight Loss

By Christine Luff, About.com

Updated October 09, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Running is perhaps one of the most effective ways to lose weight, but that doesn't mean it's a magic bullet. In fact, you may gain a few pounds early on as you lose fat but add muscle, which is denser and heavier than fat. But if you're consistent with your running and stick to a healthy diet, you'll literally run off some excess pounds.

Here are some of the most successful strategies for runners who want to lose weight:

Strength-Train

Increased muscle mass speeds up your metabolism. A pound of lean body mass burns 30 to 50 calories a day. Try to include two to three strength-training sessions a week to build more muscle mass. If you're running and strength-training, you may not lose weight at first because you're adding muscle. But you will lose inches because muscle weighs more than fat but takes up less space.

Beginners' Guide to Strength-Training¹

Don't Skip Meals

You're not going to lose weight any faster if you miss meals. In fact, it will just make you hungrier, which increases your temptation to eat everything in sight. You also won't burn as many calories during your runs as you would if you were properly fueled.

Run Several Times a Week

Run 25 to 30 miles a week. Individuals who successfully loss weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National WeightControl Registry. Don't worry about your pace or the intensity of your run -- just getting the miles in will burn the calories.

Be Patient

We're all looking for a quick fix when it comes to weight loss, but don't expect to get it from running. A healthy weight loss rate is 1/2 to one pound a week, so don't anticipate losing more than that. Set a reasonable goal for weight loss, like five pounds in two months.

Spread Out Your Calories

It's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. You'll reduce your temptation to binge and you'll also gain more flexibility in scheduling your runs because you won't have to wait until you digest big meals.

More: Healthy Snacks for Runners²

How Do I Avoid Feeling Hungry?³

Track Your Foods

Write down everything you eat and drink for at least a few days. You may be shocked at how many calories you're taking in, but it will help you identify areas for improvement. You can track your foods in your training journal⁴, so you can also see what kind of effect certain foods have on your performance.

Watch How You Eat

Try eating more slowly and stop eating when you feel comfortable, not stuffed. You'll be surprised at how much more you enjoy your food!

This About.com page has been optimized for print. To view this page in its original form, please visit: http://running.about.com/od/runningandweightloss/tp/loseweighttips.htm

©2008 About.com, Inc., a part of The New York Times Company. All rights reserved.

 

Links in this article:

1. http://exercise.about.com/cs/exbeginners/a/begstrength.htm
   
2. http://running.about.com/od/nutritionforrunners/tp/healthysnacksforrunners.htm
   
3. http://running.about.com/od/runningandweightloss/f/avoidhunger.htm
   

Still can't get that sweet tooth under control?

Read very carefully........

1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson's disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body's ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer's disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.

THINK ABOUT IT..........

10/15/08 Training

Today is some kind of crazy day. I feel the start of my cycle coming on soon. I went to my group power class and as usually it was a great workout but since the workout I have been eating and snacking all day. I have made a commitment to myself to stay focus and rededicate myself and revisit my goals. I have been successful at this healthier lifestyle for at least year. I need to ask myself what other goals I want to see happening with me. As the race even approaching, I am thinking now what is next in my future? It is a given that I will be doing the Eugene Marathon in May but will do any others before that one?

Crazy eating day!!!!!!!! I will get better as the weekend approaches. I think tomorrow I will go to a meeting and hope to include it back on my weekly schedule since Sundays seem to be harder to get in when I am traveling or something.

Breakfast

Oatmeal

½ cup of skim milk

Apple

Snack

1 cup of strawberry frosted mini wheat

2 small kiwi

Lunch

1 tsp of peanut butter

2 pc reduce calorie bread

1 cup of tomato soup

2 tsp of parmesan cheese

Dinner

Planned dinner

3oz chicken breast

Asparagus

Broccoli

I feel like I ate a lot of nothing at lunch time. I had a weird taste for a peanut butter sandwich lately that is all I need to satisfy me. I do need to get some more vegetables in for the day so I am going to stick with my planned meal no more snacks and I definitely had enough grains for the day.

 

My journey recap

I just did a recap of my journey and realized that 9/2/08 marks the one year anniversary for me being a lifetime member with weight watchers. I am so happy to see that I have been pretty steady and focus to keep at goal.

Finding weight watchers also help me understand how important exercise was and with finding exercise. I wanted to do something that I always thought that was impossible and for me that was running.

Not only do I run now. I run in different event races. November 25, 2007 marks my one year anniversary for racing in an event. I have move on from 5k to half marathons and maybe a full marathon one day.

I have discovered that I am an athlete and that it is never late to become an athlete.

What start my new journey

I have decided to try to recap weight lost success in this journey for a healthier lifestyle. For some reason I didn’t think about online blogs but now it is the only way. I wish I took more picture and document more but for now I will try to recap but I will update as I make more progress.

Frustrated with myself

I have tried so many things, Okay let me start the first place where I saw that I may have so hope. I was looking on the computer and saw a website called ediets so I thought to myself that I would give it a try. First of all it is in the privacy of my own home and I didn’t have to tell everyone that I was on a diet. So there I was becoming a member with ediets. It took me a couple of months to use it and figure out what it was but what a great way to get start. They provided recipes, trackers & work out plans. When I finally buckled down and use the website I was about 182 pounds. That was my very highest weight. I was not happy with myself. I got a good start with ediets and lost about 18 pounds and finally started getting serious about what I wanted my progress to be.

I started hearing so many good things about Weight Watchers so I thought maybe the in person accountability would be something good for me. I had already had the workout portion down to a science by going to the gym every morning before the kids got up at 5:30 to get my hour of me time.

When I officially joined weight watchers it was right after the new year and I weighed in at 164.4. I still was not happy with this. I just didn’t understand why as hard as I worked out I really didn’t see the difference on the scale but when I joined weight watchers. I started seeing the scale go down just about every week. Nutrition definitely plays a big part in weight loss and it took me 37 years to finally understand that.

As always a new year had started and this is where my journey began.


2/19/07 164.4
3/1/07 162.0
3/8/07 158.6
3/15/07 156.2
3/22/07 152.2
3/29/07 154.2
4/7/07 153.6
4/13/07 150.8

Skipped May Rejoin in June

6/18/07 153.4
6/24/07 154.4
7/1/07 152.6
7/8/07 148.6

Maintenance Program

7/15/07 148.8
7/28/07 147.4
8/3/07 146.4
8/12/07 148.0
8/19/07 146.8
8/26/07 146.2

Lifetime Member
9/2/07 146.6

10/14/08 Training

Today I was able to do running intervals on the treadmill. My goal was to run for 45 minutes nonstop on various speeds and I was successful. I am getting so pumped for my run this week. I am just really hoping for rain free weather and not as cold. So far the weather predict it to be nice up until Sunday night. I really hope that hold because I feel like I can do well with out rain at least.

My goal is to beat my first race of 2:11:50 if I only could shave it down to 1:58:59 It would make it all the worth while to me. I have talk to a couple of people and they have told me that it is not impossible so we will see. On a more realistic side I am just hoping to come in and beat my first time but it sure would be nice to get under 2 hours. I will just keep racing until I get to my goal that's all.

Breakfast

Oatmeal (2)

½ cup skim milk (1)

Apple (1)

3 egg white omelet (1)

Snack

2 medium kiwi (1)

Lunch

¾ cup of tomato soup (2)

2 tsp of parmesan cheese (0)

Cucumbers (0)

1 cup of strawberry frosted mini wheats (3)

Snack

Popcorn 100 calorie bag (1)

Parmesan cheese 2 tsp (0)

Dinner

5oz chicken breast (5)

Broccoli (0)

Snack

1 tbsp of peanut butter (1)

2 pc of reduce calorie bread (1)

Total planned points 19. I believe that this is my goal points to eat for the day, I will double check this later on this evening. I also exercised 45 mins which would mean that I earned some activities points.

 

 

 

 

 

 

My Journey to a healthier me

I thought this might be fun. I am going to keep a detail page on why I decided to finally make the changes and get it right and reflect on it when I have not so great days. This will cover the reason for wanting this healthy lifestyle, my program or plan of action, support in place, rewards and milestones.

The Reason why I wanting this healthier lifestyle? Back in 2006 was when I really started to get serious about doing something with my life. I just wasn't happy, seemed to be tired and frustrated all the time. I had no energy at all and my eating habits were crazy. I had these up and coming athletic children and their mom was not even in shape. I was so proud of them but no happy with myself. My first thought was that I needed to lose weight to be happy and I just had to get that scale to say that magic number so that I would not only look better but feel better. Around this time my clothes were size 10 & 12 and size large never before have I ever been this big to top it off my 10 started to get to snug for comfortable to me and I refused to buy bigger clothes. To top all of my normal frustration my husband got orders to go to Afghanistan and I thought to myself what else would be a good start to get on track and get back focus on becoming a healthier me. I will surprise him when he gets back.

My plan of action… I felt almost depressed immediately after my husband left. I was basically functioning as a single mom with three busy daughters. I would get up to go to the gym come back wake the kids up for school and then drop everyone off in the mornings to school so my mornings workout became my hour in a half to get ready for what my busy day was going to bring me when the clock struck five I was off to pick everyone up and then take everyone to the practices. I didn't get home until about 8 sometimes 9 every night. I don't know what I would have done without my extra hour a day to get me going.

My support…. I truly felt like I didn't have any support. I was always super busy with no time for myself, my husband was gone. I had been a member at ediets for sometimes and never really used the community like I should until now. At this time, I also decided in April 2007 to join the local weight watchers group. This will document my progress and have some accountability. I was about 10 pounds away from my goal and didn't even really notice because I wasn't taking pictures and buying clothes until this point.

Reward for milestones… I believe after I finally hit the finally 10 pounds I will treat myself to a full body spa treatment. I really would love to go to one of those fitness spas as I found that I really do love working out from running to cycling to kickboxing classes. I love all of the different classes that my gym has to offer.

Changes… I have made so many important changes to my journal this time. I really believe in journaling it just helps me be accountable for my food intake, exercises 5 to 6 times a week helps me to keep up the energy level so that I won't be wiped out by 5pm

Happy.... I feel like I am a 10 on a scale of 1-10. I feel very accomplished in my career and personal life. I feel as though my girls really look up to me as a fit role model. My oldest did a story in eight grade about how much she admire me and mention that she was proud of me as she wanted to someday run a marathon too. That just made me feel like I was doing something right.

Sleeping….I always sleep much better when I have exercised that day.

Exercising….5 to 6 times a week. I have added a strength class twice a week that has really gave me some muscle tone that I love.

Me Time…Since I am still functioning as a single parent in a since my runs or my workout is my own me time. I have started running different events like 5k's 10k's and half marathons to keep me going.

Have fun…I love going to the class at the gym.

Stress level…no stress no worries I am happy J

Supporting others….I think I have inspired my mother to live a healthier lifestyle. I was in a wedding this February and I had seen my mother in about a year and I can tell that she was really proud of the changes I made and now we share tips or eating and exercising which is great!

Journaling….I love to journal and it is keeping me accountable. I do it online and on paper.

Five fruits and Veggies…If you only do this everyday you feel up much and it leaves less room for snacks out of the vending machines. I found that this has help me tremendously when I stick to this daily.

Drink water….I feel like crap when I don't get all my water in. So from this day on. I always at least drink a min of 6 with a max sometimes of 12. Trying to keep it no more than 8 but it really does feel you up and I notice the difference with my skin.

Accountability….I check in online with several online groups usually daily but my weekly support will be the ww meeting. I have only been going lately once a month but I do want this to change. It only takes about 30 minutes to go to a meeting and get reinforcement on what to do.

Try new foods…Always recipes online that I can try with the online support and every time I am at a meeting I come out with a new recipe or ideas as well.

Final week of training

This week is surely suppose to be my taper week from training. I have really decreased miles run and hoping that I still am able to finish under two hours but I don't know the weather is suppose to be rainy and cold and that is already a flag up in my book. I am going to do the race because I have officially paid my fees just hoping for good weather if it needs to rain I am really hoping that it rain after the race.

I did a little shopping this weekend and found some great cold weather gear including the thermal pants and hoodies with gloves. I may have to go back and get a water resistance jacket because that is was the only thing that I was missing. I actually enjoy running in the cooler weather but just not in the rain it is just not a motivation trigger for me. Either way it go, I have to do it and I will do as the Nike saying say and JUST DO IT!

Food Log

Breakfast

3 egg whites omelet

1 package of instant oatmeal

½ cup of skim milk

Apple

Plum

Lunch

10/10/08 Food Log

This week my eating has been going great. I really have notice the difference in the scale. Trying to be a little more aware of everything so that I can stay focus. I will meet my goal before my birthday this year.

Breakfast

3egg whites omelet

1 package of instant oatmeal

½ of skim milk

1 apple

Snack

1 plum

Lunch

5oz of grilled chicken breast

2 cups of romaine lettuces

Peppers

Vinegar and lemon juice as the dressing

10/10/08 Training

Today, I ran in the dark and cold it wasn't on my plan to do but since I couldn't get my garage door open I really didn't have a choice. What I found that it was okay. I actually enjoyed running in the cold. I wish that it was a little daylight outside at 6am but other than that my run was great. I am going to look for more cold weather gear so I will be ready. I need a jacket and a long sleeve tee and then I will be on my way.

10/9/08 Training

Today didn't start off to right. I didn't feel like getting up when the clock went off. I decided to hit the snooze button until it wasn't even any time to go work out. I am thinking today will be my rest day or that I should go in the evening just depending on how I plan out the rest of my workouts this week. I really should plan to be off from working out at least two days a week but I think I was finding myself going min of 6 days.

As training start approaching the end I am really happy. It is starting to get colder outside which is not a good motivation for me. I really hope that on the morning of our 1/2 race that it is not raining at least. Only ten days away and the tempature is really starting to drop which means that the rainy season will start soon. I am just hoping for a clear cloudless day to put this event 2 1/2 behind me.

101 Kicks in the Butt

101 Kicks in the Butt You have 100 reasons for losing motivation to run. But we can top 'em with tips, inspiring quotes, and more. Pick your fix. Repeat as necessary. By Calvin Hennick

1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday? 2. MAMA, GET A NEW PAIR OF SHOES. Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. "It's fun to break in a new pair of shoes," she says. "Sometimes that's enough to get me excited." 3. RUNNING COMMENTARY "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'" --Peter Maher, two-time Olympic marathoner from Canada 4. GO SOFT. It's hard to stay motivated with shinsplints, so get off the pavement for a few days and run on a cross-country course or unpaved bike paths. 5. LOOK TO THE PAST Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in work boots. Competing with a gland infection and against his doctor's orders, the Czech won three distance events--including the marathon--at the 1952 Helsinki Olympics. That stuffy nose doesn't seem quite so bad now, does it? 6. FORGET TIME. Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. "It's liberating not to be worried about pace," Bogan says. 7. SIGN UP NOW for a winter marathon in a warm state. Every training mile you log takes you closer to that winter getaway in toasty Phoenix, Florida, or Las Vegas. 8. THINK FAST. The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. "The long warmup helps you feel great and run faster on the way back," says Coughlin. 9. GOOD-TO-GO PLAYLIST Classic Rock "Don't Stop Me Now," Queen "Break on Through," The Doors "Gimme Shelter," Rolling Stones "Come Together" the Beatles "What Do You Do for Money Honey," AC/DC 10. BLAZE A NEW PATH. "If you do the same runs all the time, it can beat you down," says Olympian Alan Culpepper. GPS systems work great for mapping new routes. Or check out favoriterun.com or usatf.org/routes, which use Google Maps to let you plan and save routes. 11. FILL THE TUB with hot water, then head out for a three-miler on a frigid morning. The sooner you get back, the hotter your bath is. 12. EVERY MILE YOU RUN burns roughly 100 calories. Think of that next six-miler as two slices of pizza. 13. RUNNING COMMENTARY "No one can say, 'You must not run faster than this or jump higher than that.' The human spirit is indomitable." --Sir Roger Bannister, the first man to run a sub-four-minute mile 14. THE BOSTON MARATHON is a year away. Think you can get there? (Go to www.baa.org for qualifying times.) 15. RACE ODD DISTANCES FOR AN INSTANT PR. Kennedy Drive 8-K, San Francisco, May 13 Run for Alex 2-miler and 5-miler, Bentleyville, Pennsylvania, June 2 Six In The Stix II, Newport, New Hampshire, June 9 Quad-City Times Bix 7-miler, Davenport, Iowa, July 28 Falmouth Road Race 7-miler, Falmouth, Massachusetts, August 12 Bigfork Valley Challenge 4.5-miler, Bigfork, Minnesota, September 8 16. READ THIS The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn't believe in. You'll have new appreciation for the power of solo runs. 17. PLAY IN THE STREET. Skip a dreaded track workout for a fartlek (Swedish for "speed play") session. After 10 minutes of easy jogging, run hard between two telephone poles, then slow down until you pass three. Then see if you can get to the traffic light before it changes, followed by a jog to the next mailbox. There are no set rules, so make it up as you go along. 18. THE PILE OF DISHES in the sink can wait till the sun goes down. Your tempo run can't. 19. RUN AT LUNCH. Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress. 20. RUNNING COMMENTARY "The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am." --George Sheehan, M.D., beloved former RW columnist 21. THAT NEW RUNNING WATCH you want? Buy it--after timing 10 more speed sessions with your old one. 22. WATCH THIS Chariots of Fire In this stirring 1981 Oscar winner for Best Picture, two British athletes prepare for and compete in the 1924 summer Olympics. For bonus motivation, download the famous Vangelis theme to your MP3 player for tomorrow's run. 23. WEAR A PEDOMETER on your run. Distance sounds more impressive in steps. Some tricked-out sports watches also record steps. 24. BUDDY UP. Not many people can keep up with nine-time University of Colorado all-American Sara Slattery. Luckily, two-time Olympian Shayne Culpepper happens to live down the street. Find your own version of the Olympian next door to run with regularly. 25. LOOK TO THE PAST In 1949, 9-year-old Wilma Rudolph learned to walk without leg braces after suffering from polio and spending most of her first years in bed. Rudolph went on to win three gold medals in the 1960 Olympics. 26. HAVE A DAILY GOAL. Scott Jurek, seven-time champion of The Western States 100-Mile Endurance Run, sets goals not just for big races but also for workouts. "Maybe it is a technique goal, maybe a pace goal, maybe a goal of running faster at the end," he says. 27. MAKE A MASSAGE APPOINTMENT for the day after your long run. 28. WATCH THIS Baseball had Babe Ruth. Basketball had Michael Jordan. American distance running had Steve Prefontaine. Doesn't matter that he wasn't the best ever--he was the sport's rock star. Prefontaine (1997) and Without Limits (1998) both capture Pre's cocky swagger. Or check out the 1995 documentary Fire on the Track: The Steve Prefontaine Story. 29. GET YOURSELF A HEARTY DOG who needs lots of exercise. You'll always have a reason for a daily jog. 30. GOOD-TO-GO PLAYLIST Country "Cocaine Blues," Johnny Cash "Ain't Going Down (Til the Sun Comes Up)," Garth Brooks "Wide Open Spaces," Dixie Chicks "Chasin' That Neon Rainbow," Alan Jackson "The Devil Went Down to Georgia," The Charlie Daniels Band 31. RUN THROUGH A SPRING STORM. With rain hitting you sideways and the wind whipping your face, you'll feel alive. Just make sure you have a dry pair of shoes for tomorrow. 32. READ THIS The cult classic Once a Runner, by talented runner John L. Parker JR., captures the hard work and dedication required of fictional collegiate miler Quenton Cassidy. 33) RUNNING COMMENTARY "A lot of people run a race to see who's fastest. I run to see who has the most guts." --Steve Prefontaine 34. FEEL A NEED FOR SPEED. Sometimes you need the thrill of moving your legs as fast as they can go. To get the wind blowing through your hair, try six to eight 200-meter repeats at your mile race pace. 35. FOR EMERGENCY USE ONLY: Consider taking a short break from running if you think you've got the beginning of an overuse injury or you're truly fatigued. A couple days of rest may be the thing to reinvigorate you. Call this one instant running motivation for three days from now. 36. IT'S SPRING! Why are you even reading this? You should be motivated just by the fact that you're not forced to run on a treadmill. 37. YOU'LL BE WEARING A BATHING SUIT in another month or so, won't you? 38. GOOD-TO-GO PLAYLIST Hip-Hop "If I Should Die," Jay-Z "Get By," Talib Kweli "Let's Get Retarded," blackeyed peas "Lose Yourself," eminem "Bombs Over Baghdad," outkast "Get Low," Lil jon "Caught Out There," Kelis 39. EXERCISE IMPROVES SEXUAL PERFORMANCE, according to research. Nuff said. 40. IT'S NOT TOO LATE to salvage your New Year's resolutions. 41. READ THIS Pain, by Dan Middleman. Fictional college senior Richard Dubin attempts to balance hard partying, a complicated relationship, and world-class competition. 42. GO EARLY. Two-time Olympian Shayne Culpepper says that rather than putting off a run, she'll head out even earlier than usual when she's not in the mood to work out. "If I have that extra cup of coffee or I wait an extra half hour, it becomes too torturous," she says. 43. LOOK TO THE PAST Billy Mills came out of nowhere in the 1964 Olympics to become the only American to win a gold medal in the 10,000 meters. Mills's PR at the time was nearly a minute slower than that of Australia's Ron Clarke. With 100 meters to go, Mills sprinted ahead, improving his PR and setting a new Olympic record. 44. IF YOU'RE REALLY IN THE MOOD to change things up, or if you just have nothing to wear, check out the list of clothing-optional races at cybernude.com/nuderuns. 45. GOOD-TO-GO PLAYLIST Alternative Rock "Beautiful Day," U2 "Run in Place," The Nadas "Seven Nation Army," The White Stripes "Take Me Out," Franz Ferdinand "Get Free," The Vines "Just (You Do It to Yourself)," Radiohead 46. PAY YOURSELF. Set a price for attaining a certain weekly mileage goal. When you hit it, pay up. Keep your mileage money in a jar, and once it accumulates, buy yourself that new running jacket you've been ogling. 47. ASK A FRIEND TO BIKE alongside you when your running partner isn't available. 48. GET WET. When it gets hot out, Washington, D.C.-area coach Bruce Gross suggests logging your miles by running in the deep end of a pool while wearing a flotation vest. Gross tells his runners to break it up by going hard for five minutes, then resting for one minute. Work up to an hour. 49. RACE RESULTS STAY ON GOOGLE FOREVER. 50. TURN THINGS AROUND. "A poor performance is a strong motivator for me," says elite marathoner Clint Verran. "I can't wait to prove to myself that I'm a better runner than my last showing." Verran also says negative comments from his coaches fire him up. "For me, proving somebody wrong is key." 51. BEEN MARATHONING FOR YEARS? Maybe it's time to try an ultra. Or the mile. 52. BECOME A RUNNING MENTOR. Once you get your neighbor, coworker, or significant other hooked on your favorite sport, they'll be counting on your continued support and guidance--and company. 53. FEELING TIRED? Instead of taking the day off, throw some walk breaks into your run. Use the breaks to refuel, stretch out sore muscles, or get inspired by the scenery. 54. HEAD FOR THE HILLS. "When I need a boost, I attack a hill workout," says Greg Meyer, winner of the 1982 Chicago Marathon and 1983 Boston Marathon. "You can't do hills halfhearted." Meyer believes the difficulty of the workout brings out the best in him. 55. WATCH THIS Saint Ralph In this 2005 Canadian film, a teenager sets out to win the 1954 Boston Marathon, thinking this is the "miracle" required to wake his mother from a coma. 56. RUN FOR A REASON. Do a race for charity. Helping kids with diabetes or women with breast cancer makes it much easier to get out the door. 57. DUST OFF YOUR TRACK SPIKES. Most states have Olympic-style summer games where you can compete in events like the mile or the 400-meter hurdles. If you're really looking for a change of pace, train for a field event like the long jump. 58. RUNNING COMMENTARY "Workouts are like brushing my teeth; I don't think about it, I just do it. The decision has already been made." --Patti Sue Plumer, U.S. Olympian 59. REMEMBER that you almost always feel better after a run than before it. 60. LOOK TO THE PAST Roger Bannister and John Landy (the only two men to have broken four minutes in the mile at the time) raced at the 1954 British Empire and Commonwealth Games in Vancouver in what was billed as "The Miracle Mile." Landy led for most of the race, but Bannister passed him on the final turn--proving it ain't over till it's over. 61. RUNNING COMMENTARY "If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." --Priscilla Welch, who won the 1987 New York City Marathon at age 42 62. KEEP A LOG. Greg Meyer, former Boston Marathon and Chicago Marathon champ, says his logbook keeps him motivated. "I just can't stand to look at my log and see a goose egg for the day," he says. 63. MAKE A CONNECTION. www.Fitness-singles.com connects active people looking for love. Get in your run and go on a date at the same time. 64. BRING HOME SOME HARDWARE. Okay, so you're not going to win the Chicago Marathon, but that doesn't mean you can't score a trophy. Find a few small local races where you might be able to compete for the top spots in your age group. 65. DON'T EXPECT EVERY DAY TO BE BETTER than the last. Some days will be slower than others, and some days might even hurt a bit. But as long as you're on the road, it's a good day. 66. IF YOU DON'T RUN ROAD RACES, where will you get all your T-shirts? 67. JUST START. If the thought of running your full workout is too much to bear, just suit up to run around the block. Chances are, once you're outside, you'll start to feel better and put in at least a few miles. 68. READ THIS Bowerman and the Men of Oregon, by Kenny Moore. Learn about Bill Bowerman, one of the most famous track and field coaches of the last century and cofounder of Nike. You'll be surprised how the legend initiated his new runners at the University of Oregon. 69. RUN SOLO and away from the crowds on recovery days. The faster runners on popular routes will make you want to pick up the pace. Alone, you'll be able to listen to your body and reap the recovery you deserve. 70. RUNNING COMMENTARY "Those who say that I will lose and am finished will have to run over my body to beat me." --Said Aouita, 5000 meter Olympic gold medalist 71. YOU'RE NEVER TOO OLD FOR A GOLD STAR, says Sacramento-area running coach Shauna Schultz. Plan your workouts a week in advance, then place a star sticker on the calendar for each day you meet your goal. "Visualizing your progress in this manner is very encouraging," Schultz says. 72. THINK YOU DON'T HAVE TIME TO RUN? You can probably make a list longer than this one of things you're wasting time on today. Cut one of them out and get the run in. 73. FOCUS ON THE COMPETITION. Olympic 200-meter gold medalist Shawn Crawford says his two chief competitors--himself and his stopwatch--keep him heading out every day. "I want to break records, and you can't break records sitting home." 74. BECOME A RACE DIRECTOR. If you live in a small town with no road races, start your own. Most towns have some sort of yearly celebration in the summer, and you can tie the race to that. Work with local track and cross-country teams to help promote it. 75. RUN AN ERRAND--LITERALLY. Run to get cash at the ATM, buy that lottery ticket for the mega-million-dollar prize, or return the DVD to the rental store. 76. CHECK WEATHER.COM. If you know it's going to be 110 degrees by 2 p.m., run early in the morning. Terrible thunderstorms on Saturday? There's your day off. Proactive scheduling now will give you fewer excuses later. 77. GOOD-TO-GO PLAYLIST Guilty Pleasures "Good Vibrations," Marky Mark and the Funky Bunch "Toxic," Britney Spears "Lovefool," The Cardigans "Flagpole Sitta," Harvey Danger "Fergalicious," Fergie 78. QUIT RUNNING IN CIRCLES. Andy Steinfeld, who coaches marathon runners in Maryland, says group "point to point" runs are a fun way to mix things up. His runners head out for 12 to 20 miles, then refuel at a local restaurant before hopping on the subway to ride back to the starting point. 79. WATCH THIS Endurance. This 1999 docudrama shows how Ethiopian Haile Gebrselassie became one of the best distance runners of all time. 80. CREATE CONFLICT. Drew Ludtke, head women's track and cross-country coach at the University of St. Francis in Joliet, Illinois, says his runners are sometimes too social. So he tells them to imagine that the runner next to them just stole their boyfriend, which amps up the competition--and the fun. 81. RUN TRAILS to challenge your body and mind. "Trails are a fantastic way to give your training a change of pace," says Long Beach, California, coach Todd Rose. Rose advises always running trails with a partner and a cell phone to stay safe. 83. BE REALISTIC with your training. Sticking to a schedule of three workouts per week feels a lot better than quitting a more demanding plan. Go to runnersworld.com/smartcoach to customize your training program. 84. LIVE IN THE NOW. Seven-time Western States champ Scott Jurek focuses on the moment to get him through rough spots. "I tune in to my breath, technique, and my current pace, and I stay away from what lies ahead," he says. This is especially helpful when "what lies ahead" is another 99 miles. 85. GET SOME PERSPECTIVE. Eritrean-born U.S. runner and 2004 Olympic Marathon silver medalist Meb Keflezighi listens to songs about his former country's struggle for independence from Ethiopia when he needs a boost. "The true heroes are the soldiers," he says, also mentioning American troops in Iraq. "Those are the real tough guys." 86. BUY A FULL-LENGTH MIRROR and make sure you look in it every day. 87. RUNNING COMMENTARY "If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn't run hard enough." --Steve Jones, former marathon world record holder 88. READ THIS Life at These Speeds, by Jeremy Jackson. When an entire track team is killed on the way home from a meet at the beginning of this novel, star Kevin Schuler, who rode home with his parents, is left to pick up the pieces. Sad but stirring. 89. GOOD-TO-GO PLAYLIST Silence Leave the MP3 player at home and see how you like it. Sometimes, the rhythm of your own breathing is the most inspiring thing of all. 90. BUY GOLD RACING SHOES. With those on your feet, you'd better be fast. It worked for Michael Johnson. 91. KEEP LOOKING FORWARD. It would be easy for Maurice Greene, 100-meter gold medalist at the 2000 Olympics, to rest on his laurels. "People always ask me, 'Why do you keep on going?' I always say, 'I believe I haven't reached my full potential.'" Greene's current goals include another Olympic gold and a time of 9.67 seconds in the 100--which would currently earn him back his world record. 92. FORGET ABOUT THE BIG PICTURE every now and then. Put away your training manual and your race calendar. Quit overthinking it. Run for today. 93. TRY A TRI. Logging a chunk of your weekly miles in the pool and on the bike for a triathlon can reinvigorate your mind and body--and running. 94. SALE AWAY. When online running coach (therunningcoach.com) Christine Hinton is feeling unmotivated, she heads out for what she calls a "Garage Sale Run." "I take some cash or my checkbook with me and run in search of garage sales," Hinton says. "When I find one, I stop briefly to check out the goods. I tell you, I have found some good stuff that I've picked up later with the car." 95. RUNNING COMMENTARY "The will to win means nothing without the will to prepare." --Juma Ikangaa, Tanzanian marathoner 96. A HEALTHY RUNNER IS A HAPPY RUNNER. As soon as you feel like you might be coming down with something, pamper yourself: Eat more healthfully (think lots of fruits and veggies) and get extra rest. A little prevention today means you won't be debating next week whether you're too sick to run. 97. LISTENING TO YOUR FEET crunch gravel for an hour can erase a day's worth of stress. 98. INVEST IN GOOD GEAR. For beginners, this may mean a good pair of running shoes to avoid injuries and technical clothes made of fabric that wicks away moisture and prevents chafing. For others, experimenting with the latest GPS unit or shoe pod can be a fun way to track training progress and stay motivated. 99. BE CREATIVE. If the idea of going on your regular four-miler just sinks you further into your recliner, remember that there are other ways to put in some miles--like a pickup game of soccer, flag football, or ultimate Frisbee. A soccer midfielder runs up to six miles in a regulation 90-minute game. 100. SURROUND YOURSELF. When Greg Meyer, former Boston and Chicago marathon champ, needs a lift, he just looks up at the wall. A clown stares back at him from a poster with the caption: "To be good is not enough when you dream of being great." 101. LET US HELP. We've got more where these came from. To receive a daily motivational e-mail, go to www.runnersworld.com/motivate.

Copyright © 2008 Rodale Inc. All rights reserved.

Look straight ahead Carmen

Just Me as the Matron of Honor

The Girls

My girl is married now

My Baby as the flower girl

My best friend wedding 2/9/08

10/8/08 Food Log

 

Breakfast

3 egg whites spinach omelet

1 package of instant oatmeal

½ cup of ff milk

1 apple

Snack

Kiwi & Strawberries

Lunch

5oz Chicken salad with romaine lettuce, cherry tomatoes & cucumbers

2 pc of reduce calorie bread

1 plum

Snack

10/8/08 Training

Today is Wednesday already. Getting closer to my event and starting to have doubts about reaching my goals. If only I would have planned my Hawaii trip for after the race I would have felt more confidence.

Well after a week off I went to my group power class. Wow was it tough. I did the same weights as before I left and of course it felt much harder. It is definitely harder when you come back after having time off. Today I will probably also go to do some kick boxing or run even just to stay busy while the girls are at practice tonight.

10/7/08 Food Log

Breakfast

Instant package of oatmeal

½ cup of skim milk

1 apple

Snack

Strawberries

10/7/08 Training

This morning I was able to get up by the alarm clock and head to the gym. I ended up doing running intervals ranging from speeds of 6.0 to 6.9. I can definitely tell the difference with morning and evening runs. I definitely prefer the morning hands down.

I had a great eating day yesterday plan to do the same thing today. I am really starting to get pumped about this next half that I am doing. I really can't wait until it is over and then I will have two under my belt for the year 2008. Will there be more??? I am sure I may plan to do at least two a year depending on where the event is and if I like the actual running route or maybe just stick to 5 and 10k's who knows. Right now I am set to do the Eugene half and the Girlfriend have but that is only in the area maybe I will soon venture out to take on others that is the plan and that is the goal.

10/6/08 Food log

Breakfast
oatmeal package
1/2 cup of skim milk
strawberries

Lunch
1 cup of tomatoe soup
1 plum

Dinner
2 cup of taco chicken stew

Snack
1/4 cup of raisin
1/4 cup of almonds

had an evening run today. didn't feel like i did my best had energy but felt all that i ate for today which wasnt much.

post run snack
2 pc of reduce wheat bread
1 tsb of peanut butter

10/6/08 Training

Today i have to refocus and get it back together. Just back from Hawaii it was absoulutely gorgeous. I did manage to run about 13 miles in Hawaii and it was great but my eatting was terrible and boy did I over eat, I don't know why I didn't stay on track.

Today I had such a busy day cleaning and trying to get myself ready to go back to work. I think i am done with the cleaning and manage to get a 4 mile run in while the girls were at basketball pratice. For some reason I am wired not a bit tired. I have to get up tomorrow and try to run intervals and maybe some weights. I can't believe my marathon is two weeks away. I sure hope that this trip didn't set me back.