SLENDERELLA61   140,854
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Plans

Tuesday, April 09, 2013

Did my training run at the Y today. That was the first time I ever ran 3 days in a row. I think I'm fine, but glad tomorrow is an easy workout day calling for a short bike ride. Thursday I'll be enjoying the senior dance with hubby and then an easy run. Friday is an optional short swim and I will pick up my race packet for the 5K on Saturday. My niece and nephew are both running it, too. Looking forward to it.

Some of the sodium weight from the African buffet on Saturday is gone, but not all. I'm recording my weight daily here on SP and letting my over goal weight show on my SparkPage. I look forward to getting it back down, though. I'll get there. And I intend to stay there!

  
  Member Comments About This Blog Post:

MKELLY72 4/10/2013 12:03PM

    Great job! I don't think I have even run two days in a row ever :) That is a habit I aim to build this spring/summer though!
Michelle

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NATPLUMMER 4/10/2013 11:16AM

    emoticon

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GABY1948 4/10/2013 9:19AM

    emoticon Marsha!

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MESEATURTLE 4/10/2013 7:13AM

    Have fun!!!!!

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SEABREEZE64 4/10/2013 7:09AM

    You will get back down. It is this constant monitoring that is essential for me.

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PMRUNNER 4/10/2013 5:25AM

    Have a great ride and swim, then rock your 5k this weekend!

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NEW-CAZ 4/10/2013 3:18AM

    emoticon you're in great shape Marsha
Have a great day hun emoticon

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_LINDA 4/10/2013 1:58AM

    That is fantastic! You are in incredible shape!! Enjoy your alternate day!

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THE_SHAKESHAFT 4/10/2013 1:18AM

    Awesome work!

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2WHEELEDSHARON 4/9/2013 10:24PM

    Great plans, Marsha! Enjoy your easy days and have a fantastic race!

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BOOKAPHILE 4/9/2013 10:24PM

    Can't wait to hear what your time is for the 5K. You've worked hard to make it your best ever.

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COCK-ROBIN 4/9/2013 10:12PM

    Good for you!

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MSLZZY 4/9/2013 10:09PM

    Get it back down and stay there? Yes, you will get it done. You are a winner!

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PMFISH 4/9/2013 9:50PM

    emoticon emoticon

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AQUAGIRL08 4/9/2013 9:43PM

    emoticon emoticon emoticon emoticon emoticon

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JOYINKY 4/9/2013 9:41PM

    emoticon

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TRAVELGRRL 4/9/2013 8:36PM

    You are an inspiration!

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MNABOY 4/9/2013 8:30PM

    5K's are fun with family!

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WATERMELLEN 4/9/2013 8:20PM

    That running is addictive: I was running 10 km every day, didn't have good results for knees/hips and I still totally miss it. It's great you're mixing it up the next few days: bet the 5k Saturday will be loads of fun!

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Training Run

Monday, April 08, 2013

I ran the lake tonight with my training group. It's 2.84 miles and I did it in 26 minutes and 4 seconds, which is a minute and 10 seconds faster than I did it four weeks ago. I feel pretty good about that!

  
  Member Comments About This Blog Post:

LIVINGFREE19 4/9/2013 3:31PM

    emoticon

You are getting really good!

Big emoticon

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MSLZZY 4/9/2013 10:34AM

    emoticon

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GABY1948 4/9/2013 8:12AM

    emoticon emoticon

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MAGGIE101857 4/9/2013 7:31AM

    Love hearing this! Great job!! emoticon

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BROOKLYN_BORN 4/9/2013 7:28AM

    Wow! Maybe a new 5K PR in your future?

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SHRINKINGSHERI 4/9/2013 6:10AM

    emoticon

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NEW-CAZ 4/9/2013 3:00AM

    emoticon emoticon



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_LINDA 4/8/2013 11:21PM

    emoticon emoticon emoticon emoticon
You should be feeling fabulous! Because you are a Rock Star!

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2WHEELEDSHARON 4/8/2013 11:09PM

    Excellent time!

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JOYINKY 4/8/2013 9:50PM

    emoticon

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ONEKIDSMOM 4/8/2013 9:26PM

    emoticon Run on, run free! Well done.

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COCK-ROBIN 4/8/2013 9:24PM

    Wonderful!

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BOOKAPHILE 4/8/2013 9:16PM

    It's lovely to see measurable improvement so often! Congratulations.

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AQUAGIRL08 4/8/2013 9:11PM

    emoticon emoticon emoticon emoticon

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RUN4FOOD 4/8/2013 8:35PM

    You should feel quite good about that.

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ONMYMEDS 4/8/2013 7:39PM

    Terrific!! You are turning into a running machine.

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NATPLUMMER 4/8/2013 7:27PM

    Nice!

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LIVE2RUN4LIFE 4/8/2013 7:25PM

    Is this one of the runs in the plan from your coach? I'm curious -- does she give you objectives for each run?

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Great Time at Disney's Animal Kingdom

Sunday, April 07, 2013

We had a great time yesterday at Animal Kingdom. For lunch we ate at Tusker's Restaurant in "Africa". We ate with Micky, Goofy, Donald, and Daisy, who all signed Natalie's autograph book and Natalie got to dance with them! An african buffet was served. I decided to indulge within reason. I had grilled chicken, baked salmon, and spicey tofu with eggplant. I had pearl couscous flavored with basil and tomato-carrot couscous, too. I skipped the breads but chose a strawberry mousse for dessert. I really do want my splurges to be with my family, not by myself. So I did that. May have overdone it. I was up over 3 pounds (after 3 days in a row of 126.something) to 129.8 this morning. I expect it is mostly sodium, so I'm drinking plenty of water and really watching it today.

I had to miss my Galloway group run in order to go, so I ran 10 miles by myself this morning before the kids came for child care at 11am. I'm not sure if I have allergies acting up or if the sweat and sunscreen/sweat that ran into my eyes are to blame, but I'm now feeling a bit sinus-y and dull headed. Bet I'll be fine by tomorrow!

  
  Member Comments About This Blog Post:

WATERMELLEN 4/9/2013 8:19PM

    Sounds like a very fun time . . . except for the salt, does it to me too every time (but it's temporary, yes it is!!)

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GABY1948 4/8/2013 3:21PM

    I hate the feeling sodium bloat gives! I know you will flush it all out fast! Glad you all had such a great day!

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MSLZZY 4/8/2013 9:58AM

    Hope you are feeling on top of the world today. Yesterday was so special and you made new and happy memories! HUGS!

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NEW-CAZ 4/8/2013 2:53AM

    Impressive run Marsha! Sounds like a lot of fun
Have a great week emoticon

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AQUAGIRL08 4/7/2013 10:14PM

    I'm right there with you when it comes to sodium issues! I had and Italian salad last night - no salad dressing but some cheese - basically just veggies. Today I was up 2 pounds! I hate it when that happens but since I know the cause, I don't stress quite as much!

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_LINDA 4/7/2013 9:09PM

    Oh those sodium hits!! Especially in spicy African fare! But you have it right, might as well indulge with your family and not stress over it as you know you will get it all right back. That is just so awesome, up and doing a ten mile run yourself, getting to go at a pace you want to that feels comfortable, bet you enjoyed your solo time!
I hope you aren't getting an allergy. Living in a place where things are growing year round must mean a constant exposure risk.


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JOYINKY 4/7/2013 8:41PM

    Sounds like a fun family time and an impressive run! emoticon

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DONNABRIGHT 4/7/2013 7:34PM

    emoticon

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COCK-ROBIN 4/7/2013 6:41PM

    Sounds great!

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FITMOMINNJ 4/7/2013 5:35PM

    So glad your having a great time. Awesome run as well. Allergies are rearing their head with my sinuses too. Sodium is usually the culprit in 3 pound jumps like that (for me at least). emoticon emoticon

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STRIVERONE 4/7/2013 5:35PM

    You don't have any control over the sodium content of food you don't prepare yourself, so you're probably right about that.

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NATPLUMMER 4/7/2013 5:31PM

    Fun!! Yes....sodium is most likely the culprit.
Nice run....it could be the sunscreen/sweat combo...I get that sometimes, too.

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Wrestled with Myself

Friday, April 05, 2013

My training plan called for a recovery swim today, so I packed up and headed to the Y after feeding Gwen and dropping Natalie off at kindergarten. Got Gwen settled into the nursery and changed into my Speedo purple bathing suit with my new swim cap and goggles. As far as sticking to the running training plan, any stroke is okay. But I'm really wanting to improve and strengthen my crawl stroke.

The water felt pretty good and I swam the first 25 yards. I don't know why swimming the crawl seems to get my heart rate going faster than any other activity I do. Perhaps anxiety. I swim backstroke at probably the same level of exertion and don't feel that heart racing. Even though SparkPeople shows the calorie burning rate to be almost equal, I feel like I'm barely exerting when I swim breaststoke, but that I'm working like crazy to swim the crawl. I rested on the wall and then swam crawl back; rested a bit (30 seconds maybe?) and swam 2 laps, 50 yards crawl, without stopping.

There for just a moment I wanted out of the pool. I wanted to run away and never come back. I gave myself a good pep talk, thinking about ONEKIDSMOM and SparkGuy and a few other SparkFriends who have modeled effective pep talks. I looked at how safe it is. There was a very attentive lifeguard on duty and few people he was responsible for. If I'm feeling overwhelmed with the crawl, I can roll to my back or switch to breaststroke and be totally comfortable in seconds. Absolutely this is an irrational fear. If I give into it, it will become worse. So I regained my sanity and swam 24 more laps, most of them crawl.

And I got out of the pool knowing that I had wrestled with myself and I had won!

  
  Member Comments About This Blog Post:

MAGGIE101857 4/9/2013 7:34AM

    I'm not a swimmer, so I can't offer advice! So proud of you for rising to the challenge! You continually amaze me!

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WATERMELLEN 4/7/2013 10:41AM

    Wow!! Good for you!! With respect to panic swimming, and if it is a breathing issue, here's a couple of things that have helped me (former swim instructor and lifeguard):

Drop your head so that your neck is relaxed when your face is in the water and you're just turning to the side rather than "lifting" to the front -- which often happens if you don't have enough time to breathe in.

Blow out when your face is in the water, making bubbles, so that your lungs are really empty when you turn your head to breathe.

(You can practice these with no arms, just holding a flutter board.)

Breathe in only every second stroke rather than every stroke.

One or more of these may help a bit . . . but there's absolutely nothing like those "pep talks"!!

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KANOE10 4/7/2013 9:31AM

    Great job of talking yourself into continuing. I have had that thought also when exercising. I want to stop and just walk put.

You are showing great strength and determination. emoticon

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AQUAGIRL08 4/6/2013 8:10PM

    Wow! That really took guts and determination, Marsha! My hat is off to you! Way to go! emoticon

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KRISKECK 4/6/2013 8:34AM

    Great job! I find swimming to be much more difficult than other things for a number of reasons, and like some other posters think maybe it's a breathing issue. And strangely enough, you made me want to go get in a pool and swim a bit! This creaky body needs a break sometimes.

emoticon

Cheers,
Kristin

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NEW-CAZ 4/6/2013 8:29AM

    emoticon

Have a great weekend my friend emoticon

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DONNABRIGHT 4/6/2013 7:36AM

    Those old pep talks are a life saver for me! Glad it worked for you.

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SHRINKINGSHERI 4/6/2013 7:27AM

    emoticon

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COCK-ROBIN 4/5/2013 11:57PM

    Amazing!

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BOOKAPHILE 4/5/2013 11:14PM

    What a breakthrough. You've done it, so you should not have to fight those same fears soon again. Well done.

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KANDOLAKER 4/5/2013 11:03PM

    Way to tell yourself! Glad you stuck with it.

emoticon

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JOYINKY 4/5/2013 7:49PM

    Marsha, You've gotten help from trainers on your other athletic quests; that could help here too. I suspect it's a breathing issue; sounds similiar to one I experienced years ago. When I turned my head I inhaled so much air that I couldn't expell it all in time--then couldn't take in enough for the next stroke! I had to let go of "thinking to inhale" and do a forced exhale when my face was down, just stopped exhaling when my face turned to the side again and the inhale came automatically--not over doing it. Worked for me. You will get this. I know you won't quit until you do! When that happens, with the shape you are in there will be no limit to the distance you can swim!

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ONEKIDSMOM 4/5/2013 7:20PM

    Way to get past the hurdle! Well done.

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-AMANDA79- 4/5/2013 7:12PM

    Way to conquer your fears!

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IAMWINNING 4/5/2013 6:31PM

    emoticon emoticon

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2WHEELEDSHARON 4/5/2013 6:23PM

    Way to go!

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GABY1948 4/5/2013 4:58PM

    You did emoticon Fear is our worst enemy and I know you are stronger for having conquered it this time!

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HOLLYM48 4/5/2013 4:00PM

    emoticon emoticon emoticon emoticon

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LOLATURTLE 4/5/2013 3:40PM

    Well done overcoming your anxiety!

I don't have fear when swimming, but I do feel that I'm working much harder at crawl than anything else! I think it's because you have to moderate your breathing more with your face in the water (you can't breathe "whenever you want" as much) but that's my totally unsubstantiated guess. Haha.

I am really wary of the calorie burned counts that the SP tracker gives... I think it estimates WAY too high for all of the strokes, especially since there's no way to account for different levels of intensity.

I apologize, I don't have the link anymore, but I saw a cool website a while ago that gave calorie burned estimates for all kinds of activities, once you plugged in your age, gender, and weight. The estimates it gave for me for swimming were at least 400 fewer calories per hour than SP estimates. So I always track a portion of my swimming minutes as "swimming - general" because the calorie burn is lower - how big a portion depending on whether I worked hard the whole time or lollygagged.

Good luck with your swimming!

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XFITSTRONG 4/5/2013 3:40PM

    WOW! Very inspiring! Great JOB!

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_LINDA 4/5/2013 3:32PM

    That is awesome Marsha! Way to conquer your fear! But perhaps a suggestion. You have a trainer helping you develop your running skills to an even higher level. Perhaps you need some sessions with a swimming coach just to focus on this very difficult swimming style to perhaps help you with form and ways to improve your stroke and not make it seem such a struggle. Exercise should be enjoyable, nothing that you fear and could potentially cause you harm. Please be careful. Even with a lifeguard on duty there have been instances of people drowning :( Happened in a pool I used to go to.

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BROOKLYN_BORN 4/5/2013 3:11PM

    Congratulations on sticking it out. I have the same experience swimming. I feel I can continue breaststroke indefinitely, but that freestyle is another story. I'm surprised that the trackers lists both as equal in calories burned. It sure doesn't feel like it.

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KANSASROSE67 4/5/2013 2:49PM

    I have the exact same experience with the crawl. I think it's the breathing. Great job on sticking it out!

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STRIVERONE 4/5/2013 2:33PM

    emoticon


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MSLZZY 4/5/2013 2:16PM

    You toughed it out and next time it will be easier. It sounds like you got it under control and there were people there, just in case. WTG!

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NATPLUMMER 4/5/2013 2:11PM

    emoticon emoticon

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Rewarding the Behavior You Want

Thursday, April 04, 2013

"The best way to use rewards to improve results is to identify the particular actions or behaviors that lead to the overall result you want, and then reward yourself for doing those behaviors." Of course!! Yet for years I rewarded myself for what the scale said rather than for what I did. Now that I think about it, the above approach from the below SparkPeople article:

www.dailyspark.com/blog.asp?post=ho
w_to_use_rewards_to_get_the_results_yo
u_want


is decidedly a better way to go! As I work to get rid of the last remnants of my poor eating habits and behaviors, I'm glad this article clearly spells out an effective way to use rewards. I'm going to remember this one!!

  
  Member Comments About This Blog Post:

DONNABRIGHT 4/6/2013 7:34AM

    Thanks for the reminder!

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GABY1948 4/5/2013 1:43PM

    You are doing so emoticon emoticon

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_LINDA 4/5/2013 9:30AM

    It was a great article. Too many people focus on the scale when its supposed to be about learning a healthy lifestyle!! Do all the right things consistently and you will lose the weight you want or maintain whatever your body feels is its 'happy weight' That has always been my focus, making sure I can be as healthy as possible to ward off the bad effects of this disease as long as possible. The good side effects are I don't get sick, I have great blood tests and I feel great when I am moving. Yes, there are other benefits then seeing the number on the scale go down.

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KANOE10 4/5/2013 8:20AM

    Great blog. Thanks for sharing. I was very interested to learn to reward behaviors, not the scale numbers! I think that is the right approach to changing behavior.

emoticon

Comment edited on: 4/5/2013 8:33:07 AM

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COCK-ROBIN 4/4/2013 10:25PM

    Way to go!

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COCK-ROBIN 4/4/2013 10:25PM

    Way to go!

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MJREIMERS 4/4/2013 9:05PM

    Find what motivation works for you and take advantage of it! You can do it!!

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WATERMELLEN 4/4/2013 8:26PM

    Great article and so true. After all, training a dog requires noticing and rewarding good behaviour right away, not punishing bad behaviour . . . and I'm thinking that the same applies pretty much to all of us!! I'm thinking I need a list of immediate non-calories small rewards!!

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JOYINKY 4/4/2013 8:09PM

    emoticon

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AQUAGIRL08 4/4/2013 6:39PM

    emoticon

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MSLZZY 4/4/2013 6:32PM

    Whatever reward motivates you to succeed will get you there that much faster. Have a great weekend! HUGS!

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BOOKAPHILE 4/4/2013 6:00PM

    What rewards are you using? I always have a hard time coming up with the specific reward.

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PEZMOM1 4/4/2013 5:17PM

    emoticon

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2WHEELEDSHARON 4/4/2013 4:36PM

    Thanks for differentiating these!

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LIVE2RUN4LIFE 4/4/2013 3:33PM

    After all, what is a "life style" if not the things we actually do?

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AALLEY2 4/4/2013 3:27PM

    emoticon me too! emoticon

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CELIAMINER 4/4/2013 2:54PM

    Very good point at a time I need it. It's time for me to return to basics and create small rewards for good behavior, like streaks of staying within my calorie range and exercising.

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NATPLUMMER 4/4/2013 2:43PM

    YAY!

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WORKNPROGRESS49 4/4/2013 2:31PM

    emoticon emoticon

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GOLFGMA 4/4/2013 2:16PM

    Good ideas. Wishing you success on reaching your goals! emoticon

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