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Sunday, August 16, 2009

Today was the "perfect 10 miler". I ran it last year for the first time and was joined by two friends. The weather was great, and I felt I did OK - plus - we had a good time. Lunch afterwards.

This year one of those friends were on (a well deserved) vacation with her family, and one was unable to come for a number of reasons, and to top it off - she tripped/fell and got hurt on Friday night. So, I was all by my lonesome ... sorta - with about 700 other people running the event.

The weather was great, although hot (for Cleveland) mid-seventies @ gun time, and it climbed 10 degrees during the race. I started in the middle of the pack. I had decided to have an extra water bottle in a fanny pack + one in my hand to make sure I was well hydrated. However, I did not feel I ran as fast, but my Garmin said 9:02 min mile. I got rid of the bottle I carried in my hand and I felt 'liberated'. As I kept going, I felt I had a comfortable pace. I drank H20 at all the stations - which was every mile. At mile 5 I had a bottle from my Fuel Belt with HEED (carb + electrolytes) and at mile 7-ish I drank another bottle of Perpetuem (sportsdrink with protein, carb, and electrolytes). and I felt really good for the remainder of the race. I kept going ... AND as I crossed the finish line 1:38:02 OR 15 ... FIFTEEN minutes faster than last year. Am I proud of my accomplishment this morning - you bet I am.

I am not sure what made me run faster, but one thing I can tell you - what is making a huge difference in my running and bicycling is that I have taken a serious look at what I eat and drink, and I am becoming much more generous with the calories I take in during the event. It has worked well for me earlier this year when I ran the Cleveland marathon, and when I rode the Tahoe ride, and now with a 10 miler. Most of us have an idea what we burn in calories, and I have used the concept of replacing 1/3 of the calories during the event, and it seem drinking water at every waterstop works too.

Now what you should ingest - varies from person to person. I happen to have found some products I like - it is the product (content - read the label), I like the taste, and I like the texture (some can get chalky, and some of the carb products to me are like cake frosting). However, it has taken me some reading to get to this point (sorry if you are a seasoned runner, cyclist, or triathlete - I have friends who are beginners.

One of my wishes for this year is a half marathon sub 2hr. After today - I think it is within reach.

Runstrong my friends

Jan Frandsen

- three disciplines - one mission - one goal

  Member Comments About This Blog Post:

IRISHLASS117 8/17/2009 5:12AM

    Bravo Warrior!

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PURPLEALLY 8/16/2009 9:51PM

    way cool!
whats next for you?

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GRACE612 8/16/2009 8:56PM

    awesome job!!

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BILLALEX70 8/16/2009 4:07PM


It sounds like you had a perfect day for the perfect run. As you move forward I have no reason to believe that you can't make your goals realities.

The 1/3 rule seems to work out pretty well for me also. I appreciate all of the advice and information that we've exchanged. I look forward to our next meeting and challenge together.

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HEALTHYCHIC 8/16/2009 1:27PM

    This is wonderful. What great work! When's the next?

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JOPAPGH 8/16/2009 1:03PM

    Sounds like a great run!

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B-N-ME 8/16/2009 12:42PM

    AwesomewJob Jan!
I had no doubts you would do great!
Your ability and patience in explaining your preparation, care for your body, and feelings throughout the race are appreciated by those less experienced!
I'm sure we will be hearing about that half under 2 hrs!
Keep up the good work.

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Thank you!!!

Friday, August 07, 2009

I am not sure how many are behind this (I know of one), but I am incredibly humbled and honored to have receive the email that I am being named a 'spark motivator'.

I don't think you realize what it feels like to be recognized like this. I think all of you are motivating me more than I am motivating you, and I am glad our roads met and we can take this journey and be supportive of each other.

The journey to become healthy has just begun ...

Love while you have love to give
Live while you have life to live (Kumbel)

  Member Comments About This Blog Post:

LADY_KATHY 8/25/2009 8:26AM


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LIMELITESHINES 8/10/2009 11:58AM

    A totally deserved honor, to be sure!!!!!!! I'm with Bill . . I'm surprised it just recently happened!! You are a force here on Spark . . . and you have helped SO MANY of us. We're so very lucky to have you on our side! Congrats. :)

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HEALTHYCHIC 8/10/2009 11:57AM

    emoticon emoticon emoticon emoticon
Congratulations! I was so humbled and honored to be named one as well last year. Welcome to the club.

You SO deserve it, can't believe it hasn't happened sooner :).

Comment edited on: 8/10/2009 11:58:01 AM

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LULUBELLE1102 8/8/2009 6:44PM

    Congrats! How many times can I say thank you. You deserve this Jan.
Lu Ann

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GRACE612 8/8/2009 1:38PM

    congrats on being named a SP really do deserve this honor!!

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JOYINRUNNING08 8/8/2009 11:47AM

    I was not part of this covert mission, however I still offer my congrats! Congratulations!!!

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BILLALEX70 8/8/2009 5:15AM

    I'm shocked that it took this long for you to become a motivator. You've been motivating me for quite awhile. If everyone had your drive and determination we could possibly put an end to all diseases and be healthier at the same time.


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IRISHLASS117 8/7/2009 9:46PM

    Bravo Warrior. A well deserved honor. We will follow your healthy lead and enjoy the journey.

emoticon emoticon emoticon

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Thursday, August 06, 2009

Well fellow sparkers here is some news - not much but news.

I found out I was not eligible for the study. As you know criteria for studies are strict and my HDL was 0.1 outside the criteria. Oh well.

My weight is stagnating - looking at what I can do.

I am running and riding a lot. I have had to take a break in the swimming, as I have an ear issue, and the MD has banned me from the pool.

Weather permitting - a 50 mile flat ride this weekend, next a 10 mile run, and the last weekend, it is the OROC (outrun ovarian cancer) run, and then soon two weeks of vacation....

Will update the blog again with the plans for the fall.

  Member Comments About This Blog Post:

PURPLEALLY 8/7/2009 9:45PM

    don't get discouraged, don't give up, do you lift weights?
really sounds as if you mix it up, not just run, not just bike
I really lost my weight when I did the spark boot camp, videos everyday
(it also helped that I cut back on the wine/beer/fun stuff!)

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    Well . . . I'm sorry you can't take part in the study . . . but hopefully that means you're healthy. :)

It seems like you're doing a lot of long distance type of stuff (long runs, long rides, etc) . . . what other workouts do you do during the week? It might help (if you don't already) to look into interval training. Short, quick intense workouts working closer to your max heart rate. Might get the scale moving again. But I'll tell you what . . as long as you are HEALTHY . . . that's what matters the most! :)

Your weekends sound awesome. I'm on my own this weekend as far as biking . . . so I think I'm going to explore. Hopefully I don't get a flat . . because I still don't think i could change those darn Fuji bike tires on my own. (it took 2 of us last time! argh!) :)

Enjoy your friday!!!!


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Health update

Sunday, July 19, 2009

On Wednesday I met with the nutritionist. I also had my blood drawn to see where my cholesterol and fasting blood sugar is.

I was very pleased to find out the FBS is 93. Remember it was elevated and I was pre-diabetic. My cholesterol and tri glycerides are falling .. so is my HDL, which is not good. I have been asked to be part of a study at the Cleveland Clinic (where I get my care) to look at high fiber intake and HDL.

Now, I believe clinical trials saves lives, so I am all for it and will gladly participate.

My weight is stationary, and I am looking at ways to change that.

  Member Comments About This Blog Post:

LULUBELLE1102 8/8/2009 6:50PM

    Please Jan I would be very much interested in updates. And I will drink to Irish's idea.

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TRAINOF4 7/29/2009 10:05PM

    That's great news about your FBS. I'm glad to read that you're participating in research. I'm a big supporter of clinical trials, they do save lives & also make lives healthier. Yaay you!

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AMCG2002 7/20/2009 11:45PM

    This is so interesting. I actually can't wait until my annual physical to see where my numbers are compared to last fall (Remember, I was three months post-partum). My blood sugar has always been good, but my cholesterol numbers were all creeping up. I'd be very interested to know more about the study because I'm obsessive about getting lots of fiber the way other people are obsessive about carbs or protein. Do you know what effects they are studying?

Thanks for sharing this information.

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HEALTHYCHIC 7/19/2009 1:53PM

    Interesting to be part of a study! It's great to see that things are improving and that you are continuing to take care of your health!

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IRISHLASS117 7/19/2009 9:58AM

    Almost there Warrior. Looks like things are finally shaping up with the labs. Now if you were me a glass of red wine each day is suppose to boost the HDL. Being Italian I know this for a fact.

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Sparks flying in Mansfield (Ohio).

Saturday, July 18, 2009

Dear fellow sparker. When I talk about sparks were flying in Mansfield, it was because 5 sparkers got together for a ride in Mansfield (Ohio), on a multipurpose trail. It was AMCG2002 (anne), ROOKIERIDER (Nancy), Bill (BILLALEX70), John (JOPAPGH) and Ed, a friend of Bill's, who is not on the list.

John and I drove down yesterday, and stayed overnight. We met the rest of the gang at about 7:30am and were ready to ride about 8. Great 34 miles out and back on a multipurpose trail. It was shady and partly over cloudy to overcast, and the temperature was perfect. It was fun to get to ride a little bit with everyone and to get to talk and get to become acquainted with folks you have only communicated with online.

As we rode back, I broke a spoke, and had to make a 'pit stop' at the local bike store. A very nice bike store located at a place where you would not think of a bike store - however my spoke was fixed and I eyes a sale, so what did I buy - a pair of Rudy Project sunglasses 50% off. (pretty cool, eh?)

We got back to the cars, and it was time to get some food. After a break Nancy and John decided to head off for lunch while the rest of us started to roll out. Well the first half was completed in average 18.6 mph (not infrequently 23-24 mph on the course). The trip home was a little slower (avg 17.8 I think it was - I did not reset my computer) because of the head wind... and again we frequently reached 23-25 miles, but had to stop a lot because of stop signs.

We changed clothes ... and said goodbye - I went to Bob Evans for an omelette (needed the protein) ... and then back to Cleveland ....

To everyone THANK YOU... this was a lot of fun. For sure we will be back riding together again. Thanks to our families for letting us do this!

See you all soon.

  Member Comments About This Blog Post:

ROOKIERIDER 7/19/2009 12:42PM

    I had a great time. Everyone was so nice and I learned a lot from everyone. I'm looking forward to the next ride.

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DDOORN 7/18/2009 11:27PM

    What a SUPER SPARKIN' TIME you all must have had!

I'm jealous all over! :-)


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BILLALEX70 7/18/2009 11:19PM

    First, IRISHLASS no one wants to see ME on a bike naked!

Second, John the picture is posted on the cycling team.

Most importantly, this was great fun! It was great to meet people and put names, faces, professions, likes/dislikes, all together. Anne and I met for a ride back in late Spring and hit it off and enjoy (at least I do) our riding together. The miles go by more fluidly when you have someone along.

Jan, you are a wealth of knowledge for training and nutrition.

I look forward for our next ride.

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AMCG2002 7/18/2009 10:10PM

    I had a great time with all of you! It was fun getting to know others in person. We will definitely have to do something similar again!

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JOPAPGH 7/18/2009 9:23PM

    It was fun. Great to put real names and faces with the SP names...


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IRISHLASS117 7/18/2009 6:56PM

    Was this the practice ride for the Naked Bike Ride? heehee


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