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Snow and a Short Run

Thursday, December 27, 2012

The forecast snowstorm arrived, dropping about 9 inches in my driveway. That's right in the middle of the 6 to 12 forecast, which is high for me. Typically I get less than the lower end of the forecast range. Some of the snow on the bottom was wet and heavy, particularly close to the street; and drifting plus the way I have to clear the driveway resulted in my snowblower barely being adequate for the job. OTOH, I didn't get the forecast winds for this morning, so that made it a little easier. I went out to start clearing the driveway at 7 am:


I got done about 9 am:



By noon I was ready to give up on running due to road conditions. That, and I was cold. Clearing the driveway is cold work, and walking between the car and various merchants while running errands was cold. But as I came back from an errand about 1, I saw cleared shoulders on part of a potential running route. What the heck. I got out to run about 3:30, and ran the shorter winter route because I was more confident of shoulders being clear on that one. Tacked a bit of distance on to the end to make 25 minutes, and it came out to 3.61 miles in 25:09, for an average pace of 6:58 per mile:




For reference, from the crest of the big hill at 1.66 miles to the bottom at 2.05 miles is a drop of 107 feet. The relatively slow second mile featured most of the uphill stretch of the big hill as well as the worst footing of the run. "Worst" is a relative term here; it wasn't like running in fresh snow, and I was OK in ordinary running shoes.

This isn't as far as I would have run under better road conditions, but it was a pleasant run. The only down side was that my phone rang, and I was wearing wired headphones to hear the app instead of a bluetooth headset; so I couldn't answer it. That turned out to be a good thing. If it had been my daughter, I would have wanted to talk to her while running; but it turned out to be work reaching out to grab me. I addressed that issue after cooling down and before stretching.

All in all, it's been a pretty good birthday. Normally, I ignore my birthday because it's overshadowed by a much more significant birthday; but I see from comments on my Spark Page that my sister sounded the trumpet today. And that's okay, too.

Life is good.



  
  Member Comments About This Blog Post:

NWFL59 12/28/2012 3:09PM

    Running in the snow sound a bit nuts to me but it seems to work well for you and your sounding like you enjoyed it. Thanks for the explanation about screw shoes. Down here in FL we really don't need some things unless I guess you're running on a cinder track or something like that (I guess). emoticon

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MEXGAL1 12/28/2012 10:07AM

    Snow is beautiful but sure can mess up one's schedule and such.
Have a terrific day.
Sallie

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STRIVERONE 12/27/2012 11:29PM

    That's just crazy and I mean that in a good way.
Happy Birthday.

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LOSE2BECOMEMORE 12/27/2012 8:20PM

    You've got the running bug bad! hehe

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BLITZEN40 12/27/2012 7:55PM

    Wow, that's quite a large area you cleared. Most people just shovel the walk, but you really went the extra mile in doing your whole driveway! Add your run onto that and you are going to have the best brithday sleep ever tonight. Hope it was a happy one! emoticon emoticon

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ONEKIDSMOM 12/27/2012 6:38PM

    Glad you got your run in. We didn't get the snow predicted... yet... it's starting to come down now, but we're on the southern edge of the predictions, so maybe an inch by morning, they say. I'm A-OK with that!

emoticon

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RUN4FOOD 12/27/2012 5:47PM

    Glad you still got your run in. Quite persistent aren't you.
Happy birthday again.

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Snow Forecast, Contemplating Tomorrow's Run

Wednesday, December 26, 2012

It's Wednesday, a non-running day. I took a 40 minute walk in the morning for cardio and steps, and lifted weights this afternoon. It wasn't a great weight lifting session; I had grip issues on the third set of Romanian deadlifts, and I wasn't able to do 45 incline DB chest presses with as much weight as I thought I should be able to use. But it was a weight lifting session, and even a session like this helps maintain the strength. There will be better sessions in the future.

Tomorrow is a scheduled running day. The weather may interfere with that. We are forecast to get 6 to 12 inches of snow overnight, and another 1 to 3 inches during the day tomorrow. My new running shoes have not yet arrived, so I will face the same options for dealing with snow tomorrow that I had to think about yesterday.

The snow has started as I write this, and the way it's falling is consistent with the forecast. I frequently get less snow than is forecast, but this isn't lake effect snow. It's a storm that moved up the Ohio valley. I'm more likely to get as much as forecast from this type of storm. And the important thing isn't really how much snow, but how well the roads are cleared. I need those shoulders to be cleared to run in straight running shoes, and I need the early snow to be cleared to run even if I make screw shoes to run in. Screw shoes don't do a lot for running in even 3 inches of snow.

The other runner in the office tells me it's all good. He describes running in snow as being like running on a sandy beach. You don't go as fast, but you work harder to maintain a slower pace. I might get an opportunity to test that theory.

Meanwhile, the plan is to wait and see what tomorrow afternoon brings before making a decision. I have the early morning to clear my driveway, and I have a 9:30 appointment for an oil change in my car. After that is out of the way, many of the current unknowns about the weather will have become known.

By noon, I should have a firmed up plan. Either I'm running and have a plan for what to do about however much snow we get, or I'm walking. We won't get so much snow that I can't walk.

  
  Member Comments About This Blog Post:

RG_DFW 12/27/2012 10:06AM

    Christmas Day started with lightning and thunder and ended with a couple of inches of now, after the obligatory sleet and ice. It was short sleeved weather the other day and now is down in the low 20s... brrr

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MSLZZY 12/27/2012 8:13AM

    I'll be shoveling sometime today and may break out
my Nordic poles. Time will tell!

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4A-HEALTHY-BMI 12/26/2012 10:37PM

    OMG, why would anyone want to run in snow if they could XC ski on it???

Hehehehe. emoticon

It's coming down pretty thick over here in the Finger Lakes, too.

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NWFL59 12/26/2012 9:37PM

    I'm confused about your shoes. what are screw shoes? Are they shoes you don't mind ruining by running in the snow or are they actually shoes with enhanced traction? Have an enjoyable outdoor experience. emoticon emoticon emoticon

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RUN4FOOD 12/26/2012 8:28PM

    Good luck on whatever you decide to do.
It will be 35 here. Way too cold for us southerners. I'll get my short run in, probably with more clothes on then you'll be wearing.

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BARBANNA 12/26/2012 6:28PM

    Bummer, maybe a nice longggg walk in the snow will be best! Good luck~! emoticon

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KRISZTA11 12/26/2012 6:14PM

    I never had the chance to run on a sandy beach, but I ran a lot in deep snow and I can similar experience as your friend: good traction, slower pace and more effort.
It is really good for ordinary shoes.
It is another story if road is heavily used and snow gets tightly packed, then melts and freezes back at night... Then you really need the screw shoes.

Have a wonderful day!

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ONEKIDSMOM 12/26/2012 5:41PM

    We have an 80% chance of snow in tomorrow's forecast here. Today, just plain COLD. It was 2 above when I got up and started trying to make myself feel well enough to go to work.

My outing to Christmas eve church services and my walk outside on Saturday were enough to convince me that running outside this time of year is not for me unless I am going with a companion and the trails have been cleared. Icy patches are NOT good footing, and *should* I slip and fall, I want immediate help available. Wimp. Yep. Or wise.

Good luck with your decision... run, walk, or whatever. emoticon

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COOP9002 12/26/2012 5:37PM

    I am blessed to have a membership at our local rec center. Though i don't enjoy running laps, i am thankful for this option as opposed to missing out on my runs completely. Hope you make it out.

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MAEBEAR26 12/26/2012 5:36PM

    My home town is a snowy place, and we get a LOT of snow. I used to run in the snow and I agree about the sandy beach but add in that cold snow is hitting your face as you go. I think it is fun to run in the snow, but I think depending on the temp you might need to do a few less miles that usual, and you will have to be slower. I recommend a scarf over your nose and mouth if the air is super cold, and sunglasses or goggles of some kind to keep the snow from smacking you in the eyeball... yes.... it is very unpleasant. Once you have these things going for you running in the snow can be very nice! Another idea is to get some cross country skis or some snowshoes for a very fun snowy cardio.

Good luck with your chill emoticon y run!

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Christmas morning run

Tuesday, December 25, 2012

Saturday I ran in the snow. While I got my run in, the situation pointed out that I need to do something about footwear for running in the snow. Sunday I got to the local running store and ordered another pair of shoes. Yes, ordered. My reality is that my size won't be in stock. Monday I checked at Dick's. They had the shoe I wanted on sale, which means my size wasn't in stock. I left without buying anything.

This morning I woke up and saw snow on the driveway. Sigh. The snow arrived before I was ready to deal with it. I considered my options: Run in straight running shoes. Put more screws into last year's screw shoes to replace the ones lost on Saturday's run. Turn my walking shoes into screw shoes, leaving me with no stability shoes to walk in until my new running shoes come in.

Well, it's Christmas. Traffic will be light even if I wait for daylight. So I had breakfast, then went out to clear the snow off the driveway. There was only a half inch of medium weight snow. The road showed wet traffic lanes, with a snow or slush coating on the shoulder. I expect I can mostly run in the traffic lane, and retreat to the shoulder in the face of oncoming traffic.

Got out to start running about 8:15. It was 30F (-1C) with N wind 9 mph. This is weather I understand, and it was easy to dress appropriately. Went to run a standard winter route of 4.63 miles. I can do this same route Thursday, run 8 miles on Saturday, and still be adding less than 10% to last week's mileage total.

There was a bit more traffic that I expected, but it wasn't bad. I encountered 11 oncoming vehicle and had 8 overtake me. The only moderately concerning situation was the time an oncoming vehicle and an overtaking vehicle arrived at about the same time on a steep downhill. I slowed, retreated to the shoulder, and ran a few paces as a heel strike runner. Got through it.

Total time was 32:23, for an average pace of 7:01 per mile. The little hills didn't seem to be as big a deal as they were last year on this route. The pace and elevation chart and the splits according to RunKeeper are:




For reference, there is a 64 foot rise from the low point at 2.5 miles to the crest of the hill at 2.73 miles.

My bad foot complained about this run, but I had a totally sedentary afternoon watching How the Grinch Stole Christmas and some episodes of Dr. Who with my daughter. It's possible I'll need to forego my planned run on Thursday; I'll have to see how the foot is doing then.

I note in passing that TV is truly a Lack of Exercise Machine. It's not quite 5 PM, I've run 4.63 miles and done a good walking cooldown this morning, and I haven't hit my 10K steps yet. That's one seriously sedentary afternoon today.

All in all, it's been a good Christmas. I got to candlelight services last night, got a good run in today, and spent a lot of time with my daughter. I couldn't ask for anything more.

  
  Member Comments About This Blog Post:

MEXGAL1 12/26/2012 10:33AM

    glad to hear you had a good Christmas. Sounds like a great day.

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MAGGIE101857 12/26/2012 6:47AM

    Merry belated Christmas and an early Happy New Year! Sounds like you had a great day; sometimes tv time with loved ones is exactly what is called for!

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OVERWORKEDJANET 12/26/2012 5:03AM

    Merry Christmas to you! Any day spent with you daughter has positive effects on your mind and your ticker! Almost as good as 10,000 steps emoticon

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MERRYMARY42 12/25/2012 10:22PM

    sounds like you have had a great Christmas Day, Me too,

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MSLZZY 12/25/2012 9:28PM

    I'll be shy of my 10K steps too. Guess running around
the kitchen getting lunch ready is more stress and
less activity than I thought. Either that, or my mind
was imagining I ran a half marathon LOL!

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NWFL59 12/25/2012 8:49PM

    Sounds like you had a good day. I enjoy watching some Dr Who reruns and am waiting for this year's Christmas special to begin in a little while. I'll be on my stationary recumbent bike pedalling away while viewing, well not for the entire hour probably but that is my goal to help justify my otherwise sedentary day.
emoticon

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RUN4FOOD 12/25/2012 6:40PM

    Sounds like another good day. Glad you had a good Christmas.
Got my run in this morning and had friends over this afternoon.
A good Christmas here too.
By the way, never watch the Lack of Exercise Machine. At most an hour every month or two.

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LOSE2BECOMEMORE 12/25/2012 6:18PM

    How do you do it? I mean brave the cold? I hate the cold sooo much that if I get even the slightest chill all I want to do is craw into a cave and hibernate (I know that sounds funny, but it is more true than not).

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DALID414 12/25/2012 5:48PM

    Yeah, the TV is a steps killer.

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SLIMMERJESSE 12/25/2012 5:38PM

    WOW! Impressive!

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ONEKIDSMOM 12/25/2012 5:35PM

    Sounds like a great Christmas to me! Looking forward to hearing how the new shoes perform, and what you do in converting a snow pair.

My holiday flu seemed to be under control this morning, and I did my workout on the treadmill. To Handel's Messiah. Some parts of this work resulted in my doing short segments of speed work mixed in. A good compromise between long / slow and speed work, with a medium distance of 7 miles.

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MYUTMOST4HIM 12/25/2012 5:03PM

    Actually I use my treadmill while I use my "Lack of exercise machine"

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AJB121299 12/25/2012 4:59PM

    Great job & happy holidays

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Somber Christmas Eve

Monday, December 24, 2012

I could write a typical Spark blog for today. The scale has me below my desired range for the second day in a row. Perhaps I should increase my calorie range. I lifted weights today, weighing 164.8 in my workout clothes, and I squatted 165 lbs. Squatting my weight is a new accomplishment, made possible by having a lower weight than I had when I first started lifting. Woo-hoo.

I could write all that, expanded somewhat, on Christmas Eve. I could do that because Christmas Eve is low key for me. I'll go to Christmas Eve services later, and sing in the choir; but I have no major social obligations or family celebration. So most of the day could be devoted to paying attention to my fitness journey.

But this Christmas Eve, I'm in a somber mood. When I was out driving to get a few groceries this morning, I turned on the radio. The local news was all talking about a story where not much was known, and people were calling in with what they had seen. In the drives between various shopping stops, the story unfolded. Firefighters in Webster, New York answered a burning building call. When they got there, somebody shot 4 of them, killing two. The initial report of 2 houses burning grew to 4 houses destroyed and 4 more damaged by flames by the time I quit listening. Apparently it was three hours from the initial call before the situation was resolved to the point that firefighters could actually fight the fire.

Somehow, hearing this as it unfolded, before everything was known, makes it hit very hard. And the fact that it's local makes it hit hard. I've been at the place where this happened. My first thought was that this spot was picked because of limited access to get in or out, a military or terrorist consideration. I know someone who is a volunteer firefighter in the next town over. It's possible that his unit might have been called in to fight the fires after there was no longer an active shooter.

That makes it more real to me than the shooting in Newtown, Connecticut. Maybe I'm shallow, but it's more real because it's closer, and I know the area. And because I heard unfiltered eyewitness reports before I read the composed news stories that organized facts into a coherent pattern.

I turned on the radio briefly a few minutes ago. The local radio personality who had covered the breaking story read these words from a familiar Christmas song:


Then pealed the bells more loud and deep:
"God is not dead, nor doth He sleep;

The Wrong shall fail,
The Right prevail,

With peace on earth, good-will to men."


This final stanza is a call to faith, in the face of insanity and evil and the apparent lack of peace on earth. I am wrestling with this, finding no other answer than the one God gave to Job. (For those of you who didn't read that far, God refuses to explain anything to Job.) Still, I pray that Wrong may fail, that Right prevail, with peace on earth, good-will to men.

May it be so.

  
  Member Comments About This Blog Post:

CTUPTON 12/27/2012 5:14PM

    emoticon emoticon chris

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PHEBESS 12/25/2012 3:24PM

    I keep hoping the "New Age" and post "Mayan Apocalypse" means tighter gun control, banning assault and semi-automatic weapons, and hopefully preventing such man-made disasters. And yes, I do mean man-made.

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WATERMELLEN 12/25/2012 2:28PM

   
Big sis is so right. The book of Job does not explain why if God exists and is all knowing (and so knows about evil) and all powerful (and so could prevent evil) and all kind (and wo would wish to protect us from evil) there can be evil: but there is evil, inexplicably. Not just natural disasters, not just non-voluntary evil arising from mental illness, but premediated evil.

Since we cannot understand it, we can only live our lives in such a way as to make life meaningful.

And that's why for life to matter we need to acknowledge and to cherish every instance we can experience of peace on earth, good-will. Not just to men but to women and to children as well. The language matters.

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WILLOWBROOK5 12/25/2012 2:06PM

    So sad. Praying for peace.

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MEXGAL1 12/25/2012 12:12PM

    yes, Peace on Earth!
Merry Christmas!

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NWFL59 12/25/2012 2:20AM

    Peace unto you

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_LINDA 12/24/2012 8:59PM

    So very sorry to hear of yet another atrocity :((( Will it never end?? A sober Christmas Eve indeed. My heart goes out to those who lost their loved ones..

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MERRYMARY42 12/24/2012 6:03PM

    We are going through such a terrible time, so very sad, such angry people, We used to think safety was home and familiar places, sure not so any more

We can only hope and pray for a better time

Merry Christmas, and Thank You for your blog.

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RUN4FOOD 12/24/2012 6:00PM

    Faith. It is difficult to have faith in God at times like this, but impossible to be without faith at times like this.

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MSLZZY 12/24/2012 5:51PM

    I read this on the inet when it was still breaking news. How sad. All we can do is pray for peace. God is in charge.

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SENIMMO 12/24/2012 5:43PM

    I will pray you find peace of mind in the midst of this. I just keep reminding myself that God has a plan and He has prepared a place for us where these horrors will not exist.

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PICKIE98 12/24/2012 5:30PM

    Yet another reason I scoff at those who say there is no live person called the

he devil..He is alive and here among us..

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ONEKIDSMOM 12/24/2012 5:06PM

    Wrestling with the presence of evil in a world where we seek good is the essence of faith, my brother. As I have mused in the wake of my son's fallen comrades... nothing we can do will bring them back. Best we can do is live our own lives forward in ways that may honor their sacrifice.


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Anatomy of a Rest Day

Sunday, December 23, 2012

Today is Sunday, a traditional day of rest. I'm not much of a traditionalist.

Every mainline fitness program in existence calls for regular rest days. I'm not much for following canned programs, as I tend to have conflicts messing with a regular schedule. I tend to wing it, and fit the various elements of a fitness program in when I can. Sometimes I take a rest day from exercise because I have too much going on at work, and just can't fit the exercise in.

So if I don't rest on Sunday because of tradition, and I don't schedule regular rest days, what does a rest day look like?

It starts with a good string of exercise days. I had that last week, culminating in a 8 mile run yesterday morning. Then after that run, I shoveled snow. The day before I had lifted weights. Last night I noticed I had over 18K steps on the pedometer. The day ended with 18,678 steps. I had to look; this was the fourth day since I started tracking in July 2011 that I had more than 18,000 steps. The only day I had more than yesterday was September 15, 2011, at 18,706. That was the day I strained my right soleus in 5K training. I re-read my blog from that day, and knew I needed to back off the steps today.

Today, when I got out of bed, my body felt pretty beat up. And it would have been a non-running day on general principle, even if my bad foot hadn't told me in no uncertain terms that it wasn't going to run today.

Between the bad foot and a body full of DOMS and minor aches, I decided to skip the kettlebell work this morning. And I decided to defer the next major weight lifting session till tomorrow, since I want to take tomorrow off from running anyway to stay on the Tuesday-Thursday-Saturday schedule.

I didn't give up my usual pullups and pushups, but I gave myself plenty of time between sets. And I figured if I got my 10K steps in today, that's enough. I took a 2 mile walk before church, and another walk of a bit more than a mile after church. My pace came in right around 15 minutes per mile, which is slow for me these days. There's a clue that I need the rest. The two walks, plus a dab of shopping and normal daily activity walking, will put me around 11K steps for the day. Good enough.

Late this afternoon, I felt better than this morning. But my rational side knew that keeping the remainder of the day for rest was wise. So I sat down to watch football, which is a great way to avoid activity. That got me through the afternoon and evening without being tempted to do something stupid. Last week, I deliberately left the TV off so I wouldn't be inactive; today I found it's a good tool to encourage intended inactivity.

Taking stock: The formerly sore thigh is essentially all healed up. The sore shoulder is still a little sore, but well on its way to 100%. This morning's various other aches have faded, and I expect they'll be totally gone tomorrow morning. I think the bad foot is not quite as bad as it was last week on Sunday after running 8 miles on Saturday; but it's still an indicator that I shouldn't push that long run to be longer just yet.

I have all of this week off work. Last year, when I had a stretch of time off in December, I started running 5 days a week. In 20-20 hindsight, I see that's where my injury problems started. No worries about a repeat; this year I will strictly hold to 3 days a week running in spite of having the time off. I'll try to fit in 3 weight lifting sessions, but if my body tells me it only wants 2 sessions that's OK.

And it's time to do the end of year household and financial maintenance stuff that doesn't directly relate to fitness. If I control how much I exercise, I should have enough time for that.

Oh, yeah. There's some sort of holiday thrown into this week, too. I'll find time to enjoy that holiday, without blowing my nutrition plan out of the water and without overdoing the exercise side of things.

  
  Member Comments About This Blog Post:

MEXGAL1 12/24/2012 9:25AM

    sure doesn't look like my rest day!
Happy Christmas Eve!

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MSLZZY 12/24/2012 8:05AM

    So that's what a rest day looks like. I need to reevaluate
mine.

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MAGGIE101857 12/24/2012 6:18AM

    The best part of being a Sparker is realizing how smart we are all becoming! Like you, I don't "schedule" rest days, relying instead on my schedule and/or the body signals. Unlike you, I should have listened earlier when I taking more and more "rest" days due to the pain in the 'ole bod! Lesson learned!

Enjoy your Christmas holiday! emoticon No emoticon emoticon to shovel here in Chicago emoticon

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ONEKIDSMOM 12/24/2012 6:00AM

    Even my rest days have those walks in them. But I am pretty religious about HAVING a rest day in my schedule. Listening to my body is part of knowing when I need an extra one.

Good job heeding your body's advice to take that rest. The body is a little like the old phrase "If mama's not happy, ain't nobody happy." The body is the mama of the mind! OK, maybe it doesn't work in one where Mr. T lives... but it works for me. emoticon emoticon

Have a great Christmas holy-day, brother!

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GREENGENES 12/24/2012 1:24AM

    I don't really plan a rest day because I can never be certain when an unplanned rest day will pop up but I try not to go too long without a day of just walking or other light exercise.

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_LINDA 12/24/2012 12:17AM

    I can say I am missing very much my intense daily 2-3 hours of workouts at the fitness facilities, but realize at times my body was wanting a break when I could feel the muscles starting to cramp up a bit. I love being active and I love doing something every day. But I am realizing that is the fast track to injury. For one I do not have a healthy body because of my disease and 2 I am not as young as I used to be :P. Listening to your body is the ONLY way to go and it looks like you have learned this painful lesson too. Hopefully, you will not have any more injury troubles and can find the road to ultra fitness in a more relaxed manner -we can't all be hot rods! It still seems like a rest day is a sloth day to me, but I am getting over it.
Enjoy your days off -in moderation in all ways, exercise too!

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LOSE2BECOMEMORE 12/23/2012 11:15PM

    I'm sort of the same way. I am not much for setting aside a scheduled hour every morning to get physical. I'm more likely to do mini-workouts throughout my day. I just need to be more religious about them.

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RUN4FOOD 12/23/2012 9:30PM

    Listening to your body, what a great concept. Sounds like you are doing things the right way. Hope your body appreciates that.
Best of luck keeping the diet and exercise in line with what is best for you.

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