BERGBA7's SparkPeople Blog BERGBA7's Blog on SparkPeople, home of free diet plans and a healthy living community Running Cup Results Yesterday was the final race of the Running Cup my sis, my dad and I are participating in. The unofficial results are out and we are all going to get a trophy! How cool is that! <BR> <em>279</em> <BR> <BR> We kind of slipped into doing this cup without planning it. My sis and I thought that it would be fun for my dad, who lost his soulmate about 2 years ago, to take part in some road races, since he likes running a lot. We signed up for some races last spring. A little later we learned ... Sun, 22 Nov 2015 09:59:24 EST Recovering and Running Hello Everybody, thanks for all your good advice and support on my injury report. <BR> <BR> <img src=""> <BR> <BR> I wanted to post a quick blog to let you know that I am recovering well. I have been walking and running in alternation and added some swimming to my exercise routine. I also keep doing foam roller exercises, and yoga-for-runner exercises. Those are helping very well. <BR> <BR> In addition I got a... Sun, 15 Nov 2015 08:24:52 EST Injured I am injured - I am avoiding saying it, but I think I need to admit it here. Denial is not good and does not serve anything or anybody. <BR> <BR> 3 weeks ago, I felt a sharp pain in the outer and back side of my right knee while running a race.. I had not felt that pain for more than 3 year but I knew immediately that it was not good. I finished the race and cut back on running for a week. It disappeared. <BR> <BR> Then I did the half marathon with my sister 2 weeks ago because I felt muc... Sun, 1 Nov 2015 15:11:07 EST First Marathon Running Meeting Today, I went to the first running meeting in preparation of the Marathon in April. There will be similar meetings once a month. I hope to meet some people that will be doing the same marathon then me - that would be fun. <BR> <BR> I was very impressed by the crowd. there were surely over 50 runners. After a short introduction and some presentation we split up in 4 groups according to our pace. I went in the slowest pace group - I will call us the ducks - we were supposed to run a 9min40sec... Sun, 18 Oct 2015 15:21:04 EST Running PR's and Festivities Wohoo - Did my second Half Marathon of the season and ran a personal record. That is always fun, the fun was tripled today though, because my sister set a new PR on her race too, and my dad ran his fastest 10km of the season... all good stuff. <BR> <BR> The weather was perfect and the course relatively flat but the terrain was uneven. We ran through the woods, on grass, and on cobble stones. <BR> Unfortunately, I had some problems during the race. My knee started aching after mile 10 and I... Sun, 11 Oct 2015 14:40:32 EST Help in Setting up for Success In my opinion, if you want to truly be successful in something you are not used to do, you need to prepare for it for quite some time and set up your preparation for success. It is very rare that something that is out of your comfort zone just happens by chance or coincidence... it usually happens thanks to your work, brain, and perseverance. <BR> <BR> <img src=""> <BR> <BR> I am in this "setting up for success ... Sat, 3 Oct 2015 13:11:01 EST The Good Stuff There is always stuff going on in life, right? <BR> - Good stuff, bad stuff, annoying stuff or funny stuff - <BR> It is good to learn to focus on the good, funny, lucky and enjoyable stuff instead of the other one, right? OK - I will try to do that in this blog and feed the good wolf! <BR> <em>381</em> <BR> <BR> What were the good things that happened to me this week... <BR> 1. I had a great further education weekend that was fun and interesting! <BR> 2. I did a long run of over 1... Sun, 27 Sep 2015 12:06:59 EST Quick Running Question... I have a quick question on building a good running base before the start of the actual Marathon training. <BR> <BR> I have a little less than 3 months to build a solid base before jumping into the actual marathon training schedule. I am not sure on how to build a solid base during that time. <BR> <BR> Do you think if I run an average of 20-25 miles a week with a long run every week of about 9 to 10 miles this will give me the base I need to start training in 3 months? <BR> <BR> I would ... Tue, 15 Sep 2015 07:17:41 EST Racing Weekend This weekend was spent with work taken home from school, practicing for concerts, cleaning the home, and racing... 2 races: one competitive race and one fun one. <BR> <BR> Yesterday, I did a 10km that was part of the running-cup I am participating in. I came in second of my age group and beat my two direct competitors, again only by 2 and 10 seconds... those races are really challenging and my heart beat was very high... the entire time my heart rate was over 90% (over 160) and for the fin... Sun, 13 Sep 2015 16:18:33 EST Runner's Tales Why do you run? Because it is so fun to talk about it after... <BR> <em>211</em> <BR> <BR> This morning I went for a run that I would call - a Sunday city stroll. <BR> <BR> <img src=""> <BR> <BR> I ran through town and watched the people... the kids playing, the mothers sitting looking at them, the old guys chatting, the skinny Arabic lady drinking her coffee and smoking her cigarette, friends having late ... Sun, 6 Sep 2015 08:31:13 EST End of Summer Musing It is the end of Summer and the end of my carefree time... <BR> <BR> Tomorrow I am back to work at school: New students, new organization, and new challenges are coming and they shall not be all bad! I will make this school year a good one. <BR> <BR> There are still issues among colleagues and with the dean that stay unresolved and I shall not attempt to solve all these issues alone. My big motto for the year will be "trust the flow of life and go with it." What I mean by this is that I s... Sun, 30 Aug 2015 14:50:05 EST Hiking Mount Elbert! Oh my Good! What a dream vacation and What a day!!! <BR> <BR> Colorado is beautiful! <BR> <BR> Rocky Mountain National Park was aw inspiring... <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> Boulder was a very pleasant city... <BR> <img src=""> <BR... Sun, 16 Aug 2015 20:19:55 EST August is Travel Time :-) August is there... <BR> <em>334</em> <BR> ...and August is the month where BF and I travel to Colorado! This trip is my 40th birthday present - we have been saving for it for a long time and now it is coming true... Wonderful! <BR> <BR> We will fly to Denver, spent 4-5 days there, then travel north to Boulder, the Rocky Mountain National Park, then back south to Leadville from where we will climb Mount Elbert, then to Aspen, the Black Canyon of the Gunnison, Ouray, Telluride, Silverton... Sun, 2 Aug 2015 14:12:01 EST Did the Race ... I recovered well from the small calf problem and was able to run the short race yesterday.... I got in first of my age group and this brings me a little step closer to the podium of the local running cup. Dad came in first of his age group too! Perfect! <BR> <BR> <img src=""> <BR> <BR> I iced my calf immediately when we got home from the race and did the same this morning. Tonight, I did some runner's yoga a... Sun, 26 Jul 2015 12:39:11 EST Walking The Talk Sometimes it is difficult to do what we preach to others or in other words it can be tricky to walk your own talk... <BR> <BR> <img src=""> <BR> <BR> When it comes to fitness, I usually preach that health goes before achievements and records. <BR> Now, I got really caught up with a running challenge in which I would like to end up in the top three, so I started pushing my workouts a little... <BR> <BR> ... an... Thu, 23 Jul 2015 07:14:12 EST Learning to Race Competitively another running blog... again, sorry for my non runner's friends! <BR> <em>198</em> <BR> <BR> Last week I realized that this year I am really learning a lot about running and racing, thanks to my dad. <BR> <BR> <img src=""> <BR> <BR> As most of you know, he turned 75 and wanted to take part in a running cup that encompasses 22 races between March and November. For each race you get points depending on your... Sun, 19 Jul 2015 07:02:39 EST A Little Life's Anecdote This is an anecdote only life can write ... <BR> <BR> <img src=""> <BR> <BR> Today, I decided to treat myself to a manicure. I do that 3-4 times a year. I don't think manicures are necessary nor mandatory, but they are a nice way to reward myself in a different way then with food. <BR> <BR> So, off I was to that Indonesian place around the corner for a treat. No costumer there. "Great" I thought. I got in and ... Fri, 17 Jul 2015 08:50:27 EST 40 and Fabulous! I feel a little like on those days where you make a fresh start, like on January first, or so. <BR> <BR> <img src=""> <BR> <BR> I turned 40 yesterday and today is the first day after the celebrations. I started the celebrations with the half marathon last weekend with my sister and I met friends and family on nearly every day last week. Yesterday was my actual birthday and it was quiet, like I hoped it to be. My... Mon, 13 Jul 2015 14:23:38 EST Half Marathon Blog! ... yes it was hot! It was very hot! But we did it and I am sooo proud of my sister! <BR> <BR> <img src=""> <BR> <BR> She started running a little more than 2 years ago and she did run the 21.1km this morning! We came in a little later then planed - it took us 2hours and 42 minutes instead of 2 hours 25 and this was solely due to the heat! <BR> <BR> We got up at 5am this morning and headed out at 6am to get to... Sat, 4 Jul 2015 12:13:38 EST Summer Break :-) Oh dear Friends, it is that time of the year when it is warm, sunny, and people have time off work... it is a good time of the year! <BR> <BR> <img src=""> <BR> <BR> I will be off work for 6 weeks which is fabulous. Not that I won't do anything for 6 weeks, but time will run slower. Today is also the first day of July, so I want to look back at my June goals and think about some July ones too... <BR> <BR> How ... Wed, 1 Jul 2015 10:34:32 EST 4 Years on Sparkpeople Time flies.... it can not be stopped and that is probably good so. <BR> <BR> <img src=""> <BR> <BR> When I logged into Facebook today, I was reminded by one of those "Facebook memories" that four years ago today I graduated 'Doctor of Musical Arts' from Rutgers University (New Jersey). <BR> <BR> <img src=""> <BR> <BR> I was also sa... Thu, 14 May 2015 13:46:07 EST loose the weight that sneaks in immediately! You can never out-train a bad diet - I don't remember who said that but it is absolutely correct, unfortunately... <BR> <BR> <img src=""> <BR> <BR> my weigh- in this morning showed the number 136.5pounds. This is 2.5 pounds over the high boarder of my maintenance weight. I have been seeing my number creeping up on me slowly over the past 5-6 weeks and now it is time to take action again... Loose the weight that sneaks in immediately! T... Tue, 7 Apr 2015 13:11:58 EST Challenges are better than medicine! What a weekend... <BR> <BR> <img src=""> <BR> <BR> I am sitting on my coach reflecting on what all happened in those last 3 Days... I think the best is that I managed my way through some difficult things and came out successful and quite proud of myself! <BR> <BR> <img src=""> <BR> <BR> Doing difficult and demanding things always pays off and makes you stronger. Tackling scary... Sun, 8 Mar 2015 13:10:23 EST Planing success for 2015 - Part 3 As I said in my last 2 blogs, my only New Year's resolution for 2015 will be to maintain my weight between 132 and 134 pounds for the entire year! <BR> <BR> After setting up my fitness and nutrition plans, today's Topic is: <BR> <BR> keep a positive outlook on life! <BR> <BR> To have positive results in life with my weight, fitness and singing career, I want to have a positive outlook and mindset. This will help me to be balanced and courageous. <BR> <BR> <img src="http://photos-ak.s... Thu, 1 Jan 2015 15:28:49 EST Planing success for 2015 - Part 2 As I said yesterday, my only real New Year's resolution for 2015 will be to maintain a weight between 132 and 134 pounds for the entire year! <BR> <BR> To achieve this I need a good action plan! <BR> <BR> Today, I will analyze the second part of my program: Nutrition <BR> <BR> I am a medium active female person - spark says I need between 1400 and 1700 calories to loose weight. This worked for me, so I take it for true. <BR> I want to maintain weight, so I think I can say that I may eat... Wed, 31 Dec 2014 06:58:07 EST Planing success for 2015 - Part 1 My only New Year's resolution for 2015 will be to maintain my weight between 132 and 134 pounds for the entire year! This would be the longest I have ever stayed at goal weight in my life. <BR> <em>521</em> <BR> <BR> To achieve this I will need a good action plan: <BR> - a fitness program that is fun <BR> - a nutrition program that is realistic <BR> - a positive outlook on life <BR> <BR> I will take a close look at all three parts of my program over the next three days, I hope you do... Tue, 30 Dec 2014 13:10:11 EST GOAL! Two weeks ago, I gave up on the idea to become 60kg (132pounds) again because I had the feeling I was obsessing with the number, with calorie-counting, and spending way too much time and energy focusing on the number-goal. I reset the goal and decided I would be very happy with maintaining 134 pounds - around 61kg. What does 2 pound really make as difference? Right? <BR> <BR> and guess what happened? <BR> <BR> <img src=""> <BR> <BR> I... Fri, 14 Nov 2014 07:39:16 EST Life is a Roller Coaster Ride - 3 Years on Spark Today, three years ago, I discovered this website. <BR> <em>345</em> <BR> I was trying to find help to loose weight, and I found it. <BR> <em>9</em> <BR> I found more than I imagined, actually. I found a tool for personal growth to support me on my roller coaster ride called Life. <BR> <em>224</em> <BR> <BR> My starting weight was 148 pounds and I wanted to loose 16 pounds. Not dramatic, but I did not feel well in my body anymore. I felt like I needed to take action immediately... Thu, 1 May 2014 15:09:27 EST Honor your Mother's Heart as Long as It is Beating "Honor your mother's heart as long as it is beating." This is a German saying that my grandfather used to say a lot. Today I feel like honoring my mother's heart even though it stopped beating. <BR> <BR> <img src=""> <BR> <BR> Today is my mother's 70th birthday. She is no more here to celebrate it with us, although we all hoped she would have lived up to today.. it was not meant to be. <BR> <BR> She was a strong woman and a tough c... Sat, 18 Jan 2014 17:49:37 EST A partially cloudy 2013 The best description for my year 2013 is that it was partially cloudy. Good and difficult moments were always side by side. This is especially true for the second half of the year. <BR> <BR> I am trying to have a fresh start in 2014 and looked back at the goals I set for 2013. I met about 50% of them. <BR> <BR> I failed at building strength and loose body fat. I actually lost strength and increased the fat by about 1-2%. I also failed at getting under 30% fat consumption a day and put on ... Fri, 3 Jan 2014 10:18:23 EST What are your excuses for disappearing from Spark? What are your excuses for disappearing from Spark for a longer period? Have you been out of touch for longer at some point? Why? How did it happen? <BR> <BR> <img src=""> <BR> <BR> I have been gone for around 6 months after being on Spark for 2 years. At first, I was just very busy with the end of the school year. Than my boyfriend moved from the United States to Germany and there was a lot to do. After that, I had the excuse of going ... Thu, 2 Jan 2014 15:25:32 EST Father's Day Race My father and I did a very demanding race today. In fact it was the toughest race I have done so far. My father used to do this race every year 30 years ago and he was very happy to do it again. the track goes over 13.5km and has many hills - really steep once! After kilometer 4 it goes basically uphill until kilometer 9 and after that there are some more hills... lol <BR> <BR> <img src=""> <BR> <BR> My father knew what he got himself... Sun, 16 Jun 2013 15:03:22 EST