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WWW: Why Walking Works

Tuesday, June 28, 2011

I will soon be starting training for a half-marathon and I certainly never considered walking during the race, but after reading an article in this month's issue of Runner's World, I may reconsider. A few excerpts from that article (paraphrased):

Walking more can make you a better runner (Jeff Galloway)

Our bodies aren't designed to run continuously for 26.2 miles, but with walk breaks, there's no limit to how far you can run.

You'll finish faster. Running continuously fatigues your muscles causing most ppl to slow down in the final 3-6 miles of a marathon. Taking regular walk breaks shifts the workload between walking and running muscles, which extends their capacity.

You'll have fewer injuries: Taking walk breaks early erases accumulated muscle fatigue, keeps muscles strong, and reduces stress around joints. It also keeps smaller muscle groups in reserve so they're able to stabilize your stride when you're tired.

You'll recover quicker: With each walk break, you're spreading the workload among different muscles, reducing muslce fatigue.

How fast should I walk? Quickly, using a short, relaxed stride.

When do I start taking breaks: Start them from the beginning.

Where should I walk? Move to the side of the road, then walk.

(Ha ha ha, my attempt to inject a little humor, I borrowed this photo from my cousin in FL facebook)

Hope these few excerpts have given you food for thought, I know they have made me rethink my strategy.

  
  Member Comments About This Blog Post:

JMCADE 6/28/2011 10:23PM

    This is such good info. I always thought you had to run it. THis gives me more incentive to do longer runs. Thanks.

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HALFFAST 6/28/2011 8:53PM

    Great advice, and especially with the heat! I've added one of those little Gymboss timer thingies onto my wishlist ;)

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DDOORN 6/28/2011 2:53PM

    Of course we ALL know walking is good, but THAT good? Very interesting stuff to know! Thx for sharing!

Don

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SWEETGRACIE 6/28/2011 2:36PM

    Glad to hear that a "pro" like you arent too bold to look for assistance from others...just goes to show us who are starting the process of getting moving again that you can always learn something. The article points out a lot of good ideas and good reasoning too. Hope it helps to make you even better than before...that is asking alot I know, you are one of my biggest motivators already. Thanks!

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JLITT62 6/28/2011 10:40AM

    After my knee pain after that 8 mile race, I definitely intend to do run/walk during my HMs!

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ERLYWA 6/28/2011 9:59AM

    I am also starting training for my first HM, and think I am going to use Galloway's plan. I have never been able to run distance without taking walk breaks, and it doesn't seem to affect my times all that much. My main goal right now is to finish...someday I may start to eliminate walk breaks once time becomes my goal, but not right now.

Thanks for sharing parts of that article! And that picture absolutely cracks me up!! :)



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SEEAMANDARUN 6/28/2011 9:38AM

    It amazes me sometimes how I can be struggling so badly while running yet I walk for just 30 seconds and I feel ready to tackle 10 more miles. Sounds like a plan!

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BGEARY63 6/28/2011 9:24AM

    Good to know. Thank you for sharing. It makes my desire to begin a running program that much more desirable.

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K_CHRISTER 6/28/2011 9:19AM

    Interesting

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MZSLYDE01 6/28/2011 9:19AM

    Very interesting - I love walking - I love it more than running.

So when is your next race. emoticon

I love the blog title too.


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NATPLUMMER 6/28/2011 9:06AM

    I'm doing the Galloway Half Marathon training.

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TRYINGTOLOSE64 6/28/2011 8:58AM

    Alot of those are true. You can also think of taking walking breaks this way.... it allows your heart rate to slow down some from running.

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NUTRON3 6/28/2011 8:55AM

    Interesting

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Limitations - What limitations????

Monday, June 27, 2011

Last week I started P90X for the second go round. I had been on a break from strength training for over three months and I wanted to get back into it full swing. I did my workout every day last week - woo hoo, that in itself is quite an accomplishment since I have been so sluggish and lazy about getting back into a workout routine. So a big emoticon for consistency and effort.

Saturday day morning I went to mow my dad's lawn and I wore the heart rate monitor just to see how many calories I was burning and to my surprise - 415 calories in an hour, that's pretty good - I can look forward to 415 every Saturday morning from now until September. I was feeling good after sweating 10 gallons and was off to a great start. I was so happy I had already gotten in a workout first thing and then I could just relax the rest of the day, but I remembered that I had one last P90X workout to do - the dreaded legs and back workout.

I was so tired and sore from all the previous workouts I really didn't know if I had the strength or energy to even attempt it, but I promised myself - NO MORE SLACKING or EXCUSES.

Some words from Tony that stuck with me during this workout, paraphrasing...most people quit too soon, they don't think they can do it or don't want the pain. That stuck in my head why I was doing the workout. I didn't think I could do one more pull up or one more squat, but I kept going. Good thing about working out at home is no one sees the agonizing pain on your face as you struggle to do those last 10 pullups and no one hears the grunting and groaning and yes, yelling too. Uggghhh, I finally was done. I did it - week one down, only 11 more to go.

I knew I would be in pain the next day (DOMS) as I haven't worked the hams, glutes and quads for quite awhile. I even joked with hubby telling him he better install handicap pull up bars in our bathroom, lol. Well I seriously needed that yesterday, it hurts so bad to sit down, stand up, or even walk. I was just one miserable, pathetic mess yesterday. Should have seen me getting on the motorcycle for an afternoon ride with the DH, that was hilarious. Ya had to be there.

But, I musta done it right because I can feel every single muscle in my legs. I had truly been worked over. Well today, I can sit, stand and walk, still a little painful, but much better. I read this morning on my FB page about limits....

Do you have limits? Who has set them - YOU or someone else?

I liked this statement. Think about it. We are our own worst enemy sometimes. We are plagued with self doubt. I have "reset" my own limitations by saying "farewell to CAN'T" (last blog). The only limitations are ones that exist in our own minds. We can overcome.

I will approach this week's P90X workouts with the same hard core, go gettem attitude as last week. I'm bringing it 100% every day.

And, one last thing. I don't have to feel guilty about slipping up on the eating over the weekend. I stuck to my calories and I don't have to spend the first part of the week un-doing a weekend eating disaster. So one week of super eating to go with the workouts - hot dang !!!

  
  Member Comments About This Blog Post:

DGIBSON02 6/28/2011 8:31AM

    I like that workout. It REEEEEEAAALLLY makes you work.

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JLITT62 6/27/2011 1:41PM

    Oh god, I really hate that feeling of must be good that Monday's sometime bring. Thanks for encouraging me to get back to my own ST! And thanks for your input on my blog!

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SUEAZZI 6/27/2011 1:37PM

    Awesome! I "reset" my limitations to stop ME from holding myself back. I never thought I could run 10 miles and so far I have done it twice in the last two weeks! I almost stepped on a thrashing snake this time - yikes! My heart may have stopped for a moment but my legs kept moving, boy did they move! emoticon emoticon

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NATPLUMMER 6/27/2011 10:36AM

    emoticon Great workouts!!
I was pretty much a bundle of DOMS last week too since I started the Push month of ChaLEAN Extreme so I totally feel you.


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MZSLYDE01 6/27/2011 9:36AM

    Ha Ha Ha - I am picturing you trying to get up on the bike being sore and all. I am so proud of you - that first week of P90X is killer after not working out like that for that long.
I am super excited to get going on P90X again.
Can't wait. I think I am going to start next Monday.
JULY 4th - Perfect day to start. A day off and will have plenty of time to get the first workout in. I like that idea. And then the week after I am off on VACATION - It would be Week 2 of P90X and BOATING and FISHING... Woo Hoo. That's the plan.
Worked out in the garden for 2 hours yesterday pulling weeds. I should have wore my heart rate monitor - Maybe next time I will. Tonight is lawn mowing so maybe I will tonight.
Hope you have a beautiful day.

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MMNICKS 6/27/2011 9:20AM

    emoticon emoticon

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BGEARY63 6/27/2011 9:05AM

    P90X is no joke! Great job getting it all in. No more can't in the vocabulary, Good thinking. Let's keep this spark going! emoticon

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HALFFAST 6/27/2011 8:56AM

    10 pull-ups?! emoticon I don't even think I can do one! You seriously rock!

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SAMI199 6/27/2011 8:39AM

    emoticon emoticon emoticon

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A Farewell to CAN'T

Thursday, June 23, 2011

I was reading a magazine yesterday and the following words caught my eye and seemed to express exactly what I have/had been feeling, so I wanted to share.

A Farewell to Can't

"This goodbye does not make me sad. I will not miss you. I have discovered what it feels like to do the unthinkable. The hard. The long. The challenging. You have NO business here anymore. From now on, difficult will seem doable. I will see the impossible as simply not-yet-conquered. Farewell, Can't. You will haunt me never again. Hello. CAN. Welcome to my world."
Outwardbound.org

This about sums it up. No more can't for me. I loved this and will use as my new mantra: Difficult is doable and impossible is not-yet-conquered.

I CAN do anything I put my mind to and I started back to my workouts on Tuesday. So far, three days in a row - I CAN, I WILL continue, I've come tooooooo far to be complacent and idle. There is no room in my life for Can't.

  
  Member Comments About This Blog Post:

DORIS32 8/4/2011 12:00PM

    awesome! you CAN! I CAN!

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SAMI199 6/27/2011 8:42AM

    emoticon Stand aside & let the Lady by-there is No stopping her now!

emoticon

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STRINGS58 6/26/2011 7:49PM

    This sounds good! As I move "don't wanna" out of the way, having "can't" tamed will clear the path even more!

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GRACIELA_ELENA 6/25/2011 9:37PM

    Im sitting here listening to the Rocky Soundtrack and you are so right...we do a lot of poor self talk when what we actually need to do is tell ourselves that nothing can stop us. Thanks for the reminder! I got my "new" treadmill set up and have tried it out a few times...have to work up the walking but did two minutes (a lot or working up) but its already easier!

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KIKI0531 6/24/2011 3:16PM

    Good for you ... You have already won the battle, now you just need to maintain your victory. Keep up the workouts. You truly are an inspiration to all of us out here striving to meet their goals.

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RIKKI572 6/24/2011 7:38AM

    I'm loving your "CAN DO" attitude!!
Wishing you a wonderful day!

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NATPLUMMER 6/23/2011 11:50AM

    emoticon emoticon emoticon

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ELAINEROSE5 6/23/2011 8:51AM

    Love it!!

emoticon

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JLITT62 6/23/2011 8:41AM

    And you CAN continue to inspire us.

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ERLYWA 6/23/2011 8:39AM

    I looooooove this! Thanks for sharing! If we all adopt this attitude, we would become absolutely limitless...

Added you as a friend :)
Erika

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MZSLYDE01 6/23/2011 8:33AM

    YES SISTER... I love this.
I CAN TOO.
Very inspiring.

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BGEARY63 6/23/2011 8:16AM

    I CAN too. emoticon

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With Honors

Wednesday, June 22, 2011

Last Saturday my baby graduated from high school with honors. Just wanted to post a few pics to commemorate the occassion.

One proud momma bear

Proud poppa bear

My entire family was here to celebrate, thanks for traveling so many miles to be a part of the celebration. Many other family members were there too, but too many pics to include.

YES, I had a big ole piece, I earned it, lol.

We put the cake topper hat on Harley, too cute.

Got to enjoy some quality time with mom before she flew back to UT yesterday, good times.

Now that the celebrating is over, it's back to work for me. Logging the food and got back into it with a great 90 minute-power vinyasa workout last night. Tonight it's P90X legs and AB ripper - woo hoo.

  
  Member Comments About This Blog Post:

GRACIELA_ELENA 6/25/2011 9:35PM

    Yay, Katie...its quite an accomplishment for the whole family!

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SAMI199 6/22/2011 10:02PM

    emoticon emoticon emoticon emoticon emoticon

Congratulations!What greay pictures-thanks for sharing

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SUEAZZI 6/22/2011 9:53PM

    Nice pics; beautiful memories. Congrats! emoticon

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RIKKI572 6/22/2011 5:51PM

    Congratulations momma bear!! You deserved that big old piece of cake and then some!! I'm so happy everything went well for you. Have yourself a great day!

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NATPLUMMER 6/22/2011 2:25PM

    I agree with Judy, Harley does not look happy at all ;-)
It looks like you had a great time!! Congratulations!


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NOTHIN2IT 6/22/2011 1:30PM

    I'm so glad it was fun! Congrats to you and your daughter! You both are beautiful! emoticon

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JLITT62 6/22/2011 12:52PM

    Must say Harley does NOT look happy but you sure do!

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ARTSY_CANDICE 6/22/2011 11:19AM

    Thats so awesome!

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ELAINEROSE5 6/22/2011 10:23AM

    Congrats!!! you should be a proud mamma bear!!

emoticon emoticon emoticon emoticon emoticon

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MUMMYUK2 6/22/2011 10:16AM

    emoticon emoticon emoticon emoticon

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Sugar Overdose

Tuesday, June 14, 2011

Why, ole why did I have to sample the apple danishes in the kitchen here at work. Why, why, why ?????

Now I feel sick, really. I think I am suffering from a sugar overdose. I DO know better, but I still did it, I caved, I ate one and now I am soooooo sorry I did. My friend Will Power left me helpless and alone with that danish. Come back Will, help.

Yuck, that's what I get for not sticking to the plan - ugggghhh, my belly hurts. You'd think one would learn, but every now and again I guess it's good to be reminded WHY I don't eat junk.

  
  Member Comments About This Blog Post:

GIMPYKNEE 6/17/2011 8:43AM

    When Will Power abandons you, turn to my friend Manuel Labor to make up for it. Do something, run, walk, move!

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GRACIELA_ELENA 6/17/2011 1:22AM

    LOL, I know the feeling...someone made brownies and I swear they were calling to me in the other room. Had a small piece and then couldnt hear the rest...whew! Am trying to be good so Im off to bed but keep up the good work and let's hope Will sticks with us both!

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HAPPYCUPCAKE 6/16/2011 7:55AM

    Kudos for recognizing the problem...and it shows that you've been eating well, since sugar has affected you like that! YOU CAN DO THIS! :)

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TJBLEEKER 6/15/2011 4:17PM

    You're human - we all slip. I find Will leaves me often when people bring in snacks at work.

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KIKI0531 6/15/2011 4:15PM

    Its hard when people bring the goodies into work. Its especially difficult when most of my co-workers (theres only 8 of us) do not need to count their calories or watch their fat intake .... lol. They mean so well by bringing it in too ! My b-day was last month and they knew I did not want cake so they bought me a veggie platter and stuck a candle in it ... we all had a good laugh over that one. AND there were no veggies left by the end of the day. We all enjoyed them !! emoticon

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VBPARROTHEAD 6/15/2011 10:12AM

  Hope the belly ache is gone by now! Thanks for sharing though, now we all know that you are still human and that Will Power is a fickle friend to you too. You had a really good reminder of why you don't eat things like danish; so, I am certain that you will be on track again until the next time Will Power, the fickle friend that he is, leaves you. With luck that will be never!

emoticon This is the sign that should be posted above the danish

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SUEAZZI 6/15/2011 9:31AM

    Hey there Skinny! A slip up here and there is okay so you don't slide into deprivation mode; so guilt be gone and move on. When I see delectables at work I repeat to myself over and over "sabotage" and go in the opposite direction! Good luck and feel better!

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MZSLYDE01 6/15/2011 9:24AM

    I know how you feel with the slips lately. We need to get our mind back on track and keep it to the healthy snacks.

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2HAMSDIET 6/14/2011 11:19PM

    Those evil foods are every where waiting to jump in our mouths. emoticon

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SAMI199 6/14/2011 10:21PM

    I am sure you feel better by now...not much fun to have the bellyache.

emoticon emoticon

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SELF-LOVE 6/14/2011 8:44PM

    I think I've kicked a bad habit that I USED to have. EVERYtime I'd walk into one of the grocery stores here, the Bakery was the first thing I'd see and Blueberry doughnuts are my favorite sinful treat. And everytime, I'd get 3 cause, well, they were 3/1.00. I'd eat one and think that wasn't so bad, the 2nd one would make me crave milk to swallow it down and by the time I started eating the 3rd one, I had a diabetic headache, I could literally feel my sugars rising. I'm not sure exactly what made me have the power to stop doing that, but I still stare at them as I walk by - I just don't touch! I hope your day of 'stopping' comes soon! emoticon

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JLITT62 6/14/2011 4:07PM

    Cut the guilt! One danish won't kill you. Try to remember how iy makes you feel, tho.

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SEEAMANDARUN 6/14/2011 2:49PM

    Those darn work kitchens! Mine has doughnuts EVERY Friday! Oh well. Lesson learned

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PARKERB2 6/14/2011 2:46PM

    We had muffins at work this morning. I ate half a one and will save the other half for tomorrow. But that's still lots of calories and I feel guilty for eating it. I had only a banana and a lean cuisine other than the muffin so I've done good so far. Will limit dinner to veggies. We have fresh squash from the garden so I can eat a lot of it as I love it. Along with another veggie it should fill me up. You slipped just a bit but forgive yourself and go on. emoticon

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NATPLUMMER 6/14/2011 2:44PM

    Hope you feel better soon. This way you'll remember why you don't eat junk.

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DGIBSON02 6/14/2011 1:43PM

    I know the feeling. Will Power is trying to fight me today but i dropped kicked him a little while ago and he hasn't gotten back up yet. NO SNACKS TODAY!!!!

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VHALKYRIE 6/14/2011 1:40PM

    It may suck, but sometimes the negative reaction can help deter us from following the same choice the next time!

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POLKADOTREVIVAL 6/14/2011 1:18PM

    I hope you learned your lesson :P

One slip is fine, but at least you're reminded why it's just not good for you.

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DDOORN 6/14/2011 1:18PM

    At least you have a stomach that gives you "payback" for your mis-deeds...lol! My stomach on the other hand? Rarely rebels no matter WHAT poor choices I may send its way...ugh!

Don

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PASTAFARIAN 6/14/2011 1:04PM

    If you figure out how to recover from (and even better, avoid) this, I'd love to know.

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RIKKI572 6/14/2011 1:02PM

    That's karma for ya!! Eat one bad thing and suffer for it. Oh well, It's just one little oops, you shall keep moving forward!

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BGEARY63 6/14/2011 1:00PM

    Apple danishes my D-I-L favorite. I can pass. My weakness is cake. Plain yellow cake with frosting. The tummy ache is a good reminder of why we should pass on the junk food. Hope you feel better soon. Just make sure you eat well the rest of the day.

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