ONEKIDSMOM's SparkPeople Blog ONEKIDSMOM's Blog on SparkPeople, home of free diet plans and a healthy living community Tuesday two-fers The training plan has pretty much evolved into a routine rotation. I know it will evolve over time, but at this point it is nicely balanced such that the same muscles aren't overused. <BR> <BR> Monday and Thursday have a swim workout. <em>237</em> <BR> Tuesday and Thursday have a strength training session. <em>323</em> <BR> Tuesday and Saturday have runs. <em>312</em> <BR> Wednesday and Sunday have cycling workouts. <em>332</em> <BR> <BR> So on Tuesday, as you can see... I get ... Tue, 20 Feb 2018 12:30:05 EST Bonus blog - miscellaneous observations I took a look at the last 30 days of sleep statistics from Fitbit... 21 of them I got 7 or more hours of sleep. One of the major advantages of being retired is getting enough sleep! When I look farther back, all the way to the week before retirement (now 7 weeks back)... I can see the average hours of sleep increasing, steadily. Between that and the training schedule, it's no wonder I feel stronger. <BR> <BR> The major streets were not bad this morning at 9 when I headed to the gym for ... Mon, 19 Feb 2018 17:06:22 EST Let's start with the weather report When I got my training plan for the week, I saw this entry for Tuesday (tomorrow): <BR> <BR> "Run 4 miles on hilly course after a 10 minute warm up. Push up the hills at a moderate pace." <BR> <BR> Well, a hill workout on a treadmill sounds positively miserable... but the weather report? Ah, yes, the weather report. It's actually a time of year when SOME days are OK for outdoor running, but some are not. So, like a runner with a race in her future, I've been checking the weather. You se... Mon, 19 Feb 2018 08:41:49 EST Getting to know you... (cue the music) getting to know fellow team members! Here are a few of us getting set up for this morning's trainer ride. There was some conversation on the FaceBook event about possibly riding outdoors, but between one (not pictured) who is just coming back from surgery, and the wimpy old lady (me) who's not ready to head outside in 26 mph winds with clips on her pedals just yet... we opted to stay in the garage today. <BR> <BR> <img src=" Sun, 18 Feb 2018 14:21:17 EST Ahhhhh! Saturday! I have a new toy... looks a lot like my old Spark Activity Tracker, doesn't it? <BR> <BR> <img src=""> <BR> <BR> It is, in fact, a Garmin foot pod. It pairs with my triathlon watch. I'd never felt the need for one; it measures steps per minute, though, and that's one of the targets that my coach sets for me for "form run" workouts. It also will measure distance on the treadmill so I don't have to artificiall... Sat, 17 Feb 2018 14:50:21 EST We now return you to ONEKIDSMOM's usual blog fare Leaving out the emotional response and the heavy news stuff (already covered in earlier blogs), the training week went well. <BR> <BR> It was a recovery week. I'm thinking that down the road in other recovery weeks I'll be seeing similar workouts assigned: speed work, and time trial measurements... i.e. tests to assess the effectiveness of the training. <BR> <BR> This is my fifth week with the coach, after having done 8 weeks of strength training as part of a group with him. This week I ... Fri, 16 Feb 2018 08:57:05 EST Or how about this? Research! What if instead of immediately taking up political positions and shouting at one another in response to the tragedies we have been seeing, we applied science to the issue? <BR> <BR> I was really impressed with this blog (written by a young man I happen to know, no, not my son, a fellow I train with). I had heard my son (also a student of psychology) give a similar rant in the wake of the Las Vegas violence. <BR> <BR> <link><BR>02/15/we-need-a-payne-f... Fri, 16 Feb 2018 07:06:34 EST Sucker punched by the news? Yesterday afternoon, I was going about my current routine. I had the Nordic combination coverage of the Winter Olympics on the TV. You may or may not know this sport, but it's a cross-country ski race where the racers get an advantage by placing well in a ski jump that comes before it. <BR> <BR> Sounds nice and encouraging, no? I'd already done my workout for the day, according to the training plan (speed intervals on the bike), and my nutrition was spot on for the day, up to that point. ... Thu, 15 Feb 2018 09:09:59 EST The training plan said... 6 a.m. form run. 3 miles. 1/2 mile warm up. 1 mile at 65 - 75% max heart rate. 1 mile at 75 - 80% max heart rate. Focus on those two miles running at 180 steps per minute, while keeping the heart rate in the target range. 1/2 mile running "easy". <BR> <BR> First off, I was kind of taken aback by the specificity of the time! Yikes... I've been sleeping later than that. But I understood what he's trying to do: separate out the cardio from the strength training session that is at his t... Tue, 13 Feb 2018 11:30:11 EST Even in recovery week... every workout has a purpose. <BR> <BR> Today my swim will be a build workout for anaerobic endurance. Yep, I know this is something that needs work! So with a shorter swim, only 1500 yards total, he's assigned me a ladder of hard 50 yards: 2 hard, 1 easy, 4 hard, 1 easy, 6 hard... a minute rest between the hard ones, 30 seconds after the easy ones. <BR> <BR> 300 yard Warm up before, 200 yards of moderate paced pull-buoy after, and a 100 yard cool down after the pull-buoy is what makes it... Mon, 12 Feb 2018 08:53:40 EST The Aussies call it Bonking I managed to bonk on the cycle trainer today. I was assigned an hour and 30 minute "easy" spin, but I didn't exactly start out easy enough. You see, the Winter Olympics were on the TV. <BR> <BR> I had already gone out in the morning to clear off the minor snow that fell overnight last night. I did it in two sessions, coming in to thaw in between. So I deferred doing my spin assignment until 2 p.m. <BR> <BR> The Ski-athlon, which is a 30 kilometer cross country ski race, was up first. ... Sun, 11 Feb 2018 18:23:49 EST Winter Weekend Adjustments With the weather forecast for this morning (cold and snow), I opted NOT to do the group run at 7 a.m. In fact, pretty much the whole crew opted for treadmill runs today, not just me. And with snow in the forecast again for 6 p.m. to midnight, and temperatures remaining below freezing even with sunshine tomorrow... I rescheduled the swim clinic registration. They were really nice about it... so it will be March 11th. <BR> <BR> The snow was not much... probably about an inch (two inches, to... Sat, 10 Feb 2018 18:29:15 EST It's FRIDAY! And this week, that means it's also REST DAY! <BR> <BR> So no planned workout, but I am putting several of the housekeeping tasks on the day. This morning before I even came downstairs, I stripped the bed, and turned the mattress (something I don't do very often). I was pleased to pull it off by myself (Queen sized bed). Strong woman! <BR> <BR> One pattern I'm noticing with the "new job" (i.e. training plan) is that I am changing up my nutrition schedule. Yesterday, for example, I had b... Fri, 9 Feb 2018 10:48:28 EST Winter Day retirement luxury - going back to bed <em>102</em> Sleep, that ravels up the knitted sleeve of care... <BR> <BR> <em>102</em> Sleep, one of the legs of fitness, functional as well as athletic. <BR> <BR> The math said I'd had enough when I started to get up... and I got as far as the hallway outside my bedroom this morning when I thought... "I don't HAVE to get up... and I want to see how that dream ends..." And I climbed back under the covers and stayed abed all the way 'til 6:22 a.m. <BR> <BR> Then I got up, cooked my... Thu, 8 Feb 2018 10:09:19 EST Winter Day two - retired life philosophy Even colder this morning. (-4F = -20C) Another smallish amount of new snow needed to be removed from the sidewalks and driveway. <em>248</em> <BR> <BR> One difference between the days? It's actually sunny today, even with the colder temps. I found myself relaxing into my snow removal and rejoicing in the fact that I did not have to balance this with a work day. I am noticing more and more how much less I stress about weather, given I can CHOOSE when to leave the house. <BR> <BR> A... Wed, 7 Feb 2018 12:39:05 EST Winter Day pep talk I'm writing this because it's COLD outside (2F = -16C). I went out to clear the walks and drive, and I need to get a burr under my behind to get out and do my first of two coach-assigned workout. Which today is swim drills. <BR> <BR> That means I have to drive to the gym. Wah, wah, wah, it's COLD outside. You get the idea. <BR> <BR> <em>18</em> Why am I doing this? The A race isn't until September! <BR> <em>43</em> Oh, yeah, I'm paying this coach to assign me these things! <BR>... Tue, 6 Feb 2018 11:16:52 EST Bonus blog - a lot of "goop" Home from the dentist, numb as numb can be on the left hand side of my face, lip, tongue, jaw. And probably will be for another three hours, since for me, dental numbing wears off very, very slowly. <BR> <BR> Lots of goopy stuff was involved as they made impressions of my teeth and bite, dug out the old filling, built up the base of the tooth, and made more impressions for the lab to make the permanent crown. Then the temporary went on and more goop, in the form of adhesive. <BR> <BR> Ins... Mon, 5 Feb 2018 17:07:38 EST Form run in the books I'm learning my "new job"... a lot of things I didn't take the trouble to get "geekily" into while I was working become more entertaining now that training and getting better at my sport has become "my job". <BR> <BR> This morning I used the "lap" button on my Garmin 910XT to separate out the segments of my treadmill workout. <img src=""> This is a trick I learned yesterday at the group trainer spin session. I'... Mon, 5 Feb 2018 12:42:31 EST Ladies' Day at the TNT Spin session Yesterday I *did* color my hair, and I pre-packed Sophia (bike) into Dexter's (car) hatch, to hold myself to the commitment to do this cycling threshhold test this morning. Good thing I did, otherwise the white stuff on the ground and coming down this morning might have been a deterrent. <BR> <BR> As it was, it seems the gents who had indicated interest in the group ride all had excuses: <BR> <BR> * Being interviewed about Super Bowl commercials (he's an advertising communications expert... Sun, 4 Feb 2018 16:26:45 EST It's all about who you run with Today's assignment was 4.5 miles "easy". I teamed up with the same gal I did last Saturday, who is coming back from injury and building up at about the same rate I am. But we were joined by a third young lady (her mother is about my age)... and when all was said and done, we two "older" ladies put in about a 53 second a mile faster pace than last week when we did four miles. <BR> <BR> Yep, it's all about the company. Our "push" runner is the first gal, on the left front. <BR> <BR> <img ... Sat, 3 Feb 2018 14:32:54 EST Every hour a victory! Yesterday the Spark Coach challenge was a cravings-busting exercise in avoiding overly sweet things, including sugary stuff AND artificially sweetened stuff. <BR> <BR> Of course I'm already avoiding added sugars, but I put "fake" sugar in my coffee and I go through sugar-free gum which has sorbitol, another form of "fake" sugar. Still, I challenged myself to stop doing the sweeteners in my coffee. And to limit those sugar free gum slices to after meals when I'm cleaning my mouth (dental fo... Fri, 2 Feb 2018 09:50:20 EST If I don't think I can do the challenge for a whole day... being in a state of retirement, and liking a little bit of a challenge... I ask myself, can I make it an HOUR? And right now, I'm only 3 minutes down from going a whole hour without artificial sweeteners. I normally put one in my coffee, and I normally chew a piece (or two, or more) of sugar free gum. Even in an hour. <BR> <BR> The Spark coach page said each hour is a victory! It kind of fit in with the fact that I did the cocoa powder "bitter" taste for the oats this morning. I hadn't ... Thu, 1 Feb 2018 09:21:27 EST Blue moon. Super. Waiting for the blood. I set the alarm last night. I'm not a photographer, much. But I was hoping to just plain experience the moon this morning. So blogging while waiting for the lunar eclipse which starts in about twenty minutes. <BR> <BR> Totality. For the second time in under twelve months. We had the total solar eclipse last August here. And this morning, hoping the clouds are clear for the total lunar eclipse. <BR> <BR> Edited later to add the photo of the beginning of the eclipse... you can just bare... Wed, 31 Jan 2018 06:49:30 EST Late to the Spark Party I posted my status that getting up at 6 a.m. I feel as though I'm late to the party. What party? Before 6 a.m.? Well the Spark party, of course! <BR> <BR> When I was working, my routine included my Sparking while the oats simmered. It still does. But those oats are simmering an hour later, and many of my Spark buds (the early crew) are already out the door and on their way before I sit down to write a blog. Their blogs are already out there for me to read, tempting me to skip writing... Tue, 30 Jan 2018 08:21:39 EST I still love Mondays Today marks one calendar month since my last work day. And I still love Mondays, but maybe for slightly different reasons. <BR> <BR> Monday is still the beginning of the week, if you count Sunday as the 7th, i.e. Sabbath. It's the fresh start. <BR> <BR> It used to be the start of the work week, too. A fresh set of puzzles to solve, progress to be made on projects, in the wake of letting the subconscious "work" on them over the weekend, etc. Seeing folks and catching up on what things th... Mon, 29 Jan 2018 09:02:52 EST Over-peopling meets drug availability Even in retirement, this introvert can get over scheduled and over-peopled. Between Thursday (the rest day) with three out and about activities, Friday with the side trip to chauffeur, and Saturday with a group run... I was in a weak and exhausted state yesterday afternoon when the drugs (Girl Scout Cookies) arrived, delivered to my front door. <BR> <BR> I might have TOLD myself I was only going to have "one serving" but I should know better. <BR> <BR> Yes, the halo slipped. Big time. ... Sun, 28 Jan 2018 13:25:56 EST Balancing a Saturday There are three legs to my retirement stool: <BR> <BR> Social <BR> Active <BR> Cave <BR> <BR> Today will have all three elements, in fact two have already been accomplished together. I went running with the local triathlon group. We split into pace groups, and the two "over 50" women, Laura and I, paced one another. We are both ramping up our running miles after having been injured last year. I have a longer race in my sights with the Lincoln Half marathon in May; she's planning to top ... Sat, 27 Jan 2018 12:20:36 EST I was going to hide in my cave today, but the cave time was postponed a bit. Someone commented on yesterday's blog that Thursday's three events packed onto the rest day made it look like far from a rest day. Thing about a rest day is that piling on the scheduled things onto it makes it my workout days a little more flexible as far as when to get to the gym, what time is the warmest for a run, etc. <BR> <BR> That said, THREE things in a day does seem like a lot to me, but as it turned out, I had decompression time between the first and second, and again between the s... Fri, 26 Jan 2018 18:09:32 EST It's REST day! Woo-hoo! In case anybody hasn't been over-exposed to my new phase of training, which has ramped up SO FAST since retiring... I am celebrating as well as honoring the rest days on the schedule. <BR> <BR> First thing this morning I took faithful Dexter in for his regular oil change. Also his battery failed the load test, so I had it replaced. <em>244</em> *Before* it could fail on me at some winter run or other event I go to. And probably yet this year, he's going to need "new shoes" (tires). <B... Thu, 25 Jan 2018 12:43:42 EST Last Multi-sport conditioning class For those who wanted the gory details, last night's session was the second one with the focus on strength training for the swim. Several band exercises focused on trapezoid, deltoids, triceps, shoulder rotation, etc. In short mostly upper body work. <BR> <BR> The first band exercise was a mimicking of the entire swim stroke, catch and pull-through. I'm still having trouble "catching". My elbow does not want to bend that way... got to get the mind to direct it properly. I'll get another ... Wed, 24 Jan 2018 17:11:27 EST Workout #1 (of three today) in the bag I did not shovel yesterday in the high winds. Waited until the "blizzard" conditions were over. They actually ended the blizzard conditions warning at midnight, but I waited until after sunrise to take my trusty shovel out and deal with the crunchy stuff. Why crunchy? That's what happens when it starts as rain and gradually changes to freezing drizzle before turning into big wet flakes. Slightly different conversion factors COULD have turned it into glare ice underneath, but we were luck... Tue, 23 Jan 2018 10:45:55 EST Wet and white out there today Looks like we had the perfect weekend for Winter running for those back to back 5K's. The "big" storm has been dragging its feet, and once again, our town is on the "edge" of where it might be worse. <BR> <BR> I woke to 35*F and rain this morning. The cats didn't even mind going outside, albeit for brief outings. However the news was saying things like accidents, slick spots, etc. Ahhhh! So glad to not have to make a work day decision! <BR> <BR> Public schools decided to close, so that... Mon, 22 Jan 2018 15:22:11 EST Now THAT was a packed weekend Today was the last calendar day of that stretch of nine in a row with "something on the schedule". As before mentioned the "Last Run of 2017" and "First Run of 2018" happened last night and this morning. The weather was FAR more cooperative than it was on New Year's Eve and New Year's Day, and I was very grateful for the postponement. <BR> <BR> Several very special folks made the two events celebratory for me: BJ, my trainer from last Summer... remember that name? The one who left for a ... Sun, 21 Jan 2018 21:10:02 EST Happy Deferred New Year! Yes, the "Last Run of 2017" and "First Run of 2018" are tonight and tomorrow morning, respectively. Never mind that the last time in 2017 that I ran outside was on December 20th, and the first outdoor run of 2018 for me was in fact LAST Saturday. The name of the event's significance kind of loses something when it has to be rescheduled. <BR> <BR> Nonetheless, we shall celebrate the New Year turnover tonight. This was supposed to be my retirement party, but I haven't made a big frou-frou a... Sat, 20 Jan 2018 11:53:35 EST The busy stretch is almost over! Yesterday was the retirement party (for a former co-worker) and the team lead lunch with the gang I used to work with. I visited the old coffee shop, and upstairs at the party I was not the ONLY retiree who came back to wish our friend "welcome to the club". She's a character, a very sweet and effective gal, who dances to the beat of her own drummer. The State Flag they got for her... it's not OUR state, it's the state she wanted (California)! The two cakes celebrated her passions for tra... Fri, 19 Jan 2018 11:47:59 EST Figured that status would make you look: back to the office! Yes, it was a trick status. I am, indeed, headed back to the building where I worked the last two years of my career today. But for a very good reason, NOT to work! <BR> <BR> I'm going to welcome another member to the "retired" club. She's a great gal, one that I've felt privileged to see publish her first novel, while working full time, no less. Creative, with a fascinating life in the books up until now, and I fully expect that she will do with her retirement the same thing that I'm do... Thu, 18 Jan 2018 09:07:05 EST In theory the least scheduled day of the week - Wednesday The only pre-arranged timed event I had on the books for today was the opening of registration for the Boston Athletic Association 5K. This little gem of a short race is run on the Saturday before the Boston Marathon. It caps at 10,000 runners, and its course crosses under the famed archway of the Marathon finish line: <BR> <BR> <img src=""> <BR> <BR> Yes, that one, where I went to see my brother, MOBYCARP, c... Wed, 17 Jan 2018 17:12:38 EST Modify as needed My nine days of "booked" events has already been modified, due to frigid temperatures. My retired friend and I decided to reschedule for a warmer day. We were facing wind chills down to minus 30*F. They closed public schools. So my friend called me (after I was already abed, in fact) and we made the call last night. <BR> <BR> I slept in this morning, and woke with puffy sinus cavities. I'm thinking it was the weather front, complicated by my own poor dietary behavior yesterday (sodium... Tue, 16 Jan 2018 15:45:59 EST Now THAT was enlightening - swim clinic report Yesterday afternoon, on the warmest day of the week (32*F, i.e. 0*C high), went to Omaha to a swim stroke clinic. This involved some interesting stuff. Now I don't have the video, they didn't give it out, being all in one stream for five swimmers at a time, BUT, we got to view the video of ourselves swimming: under water from front, underwater from side, and above water from front. <BR> <BR> The clinic was limited to ten swimmers. They divided us into two groups of five, and after a warm... Mon, 15 Jan 2018 09:25:23 EST There are some wonderful mothers out there! I'm talking about the mothers of kids my son's age. Young men in their late 20's to early to mid-thirties. How do I know? Because I encounter these young men as a little old lady "around my mom's age". <BR> <BR> These moms raised their sons right. Not saying they didn't raise their daughters right, too... I've just become sensitive to how I get treated by these young men. <BR> <BR> Example: I have a neighbor in this category, living to my East. Regularly when it snows, including thi... Sun, 14 Jan 2018 12:25:52 EST The calendar days that are booked begin Today was day 1 of 9 in a row when I have a time on the calendar for at least one thing... gee, it's almost like having a work schedule! Only worse... no weekend! <BR> <BR> This morning, the Lincoln training group of Team Nebraska Triathlon met to compare event calendars and compile a list for others to reference... dates and links are now on line. <BR> <BR> After that I braved the high temps of the day for only 2.3 miles, around the nearby lake. Brrrr! It was 13*F, with snow on the gr... Sat, 13 Jan 2018 19:49:51 EST Friday observations from week 2 of retirement As an introvert, I knew that retirement might offer some new challenges. One I was concerned about was that I might take so much cave time I'd be under-peopled. <BR> <BR> That does not appear to be an issue. With it being Winter, that moves some of my workouts indoors. But that indoors is often in the gym, where I'm surrounded by people, several of whom know me, and some of whom are getting to know me (new spin class, new yoga class, old trainer, bumped into a gal who used to work across ... Fri, 12 Jan 2018 09:21:18 EST Weather Wimp decisions still need to be made Retired or not, one still has to decide whether it's safe / appropriate to head out in Winter weather, or better to hole up in the house. <BR> <BR> Snowmagedon does not appear to have arrived. There was a lot of hype leading up to this Winter storm. Our town was "right on the line" of heavy versus light on amounts. In the end, the worst of it seems to have landed East of us. Here it's supposed to stop snowing by 11 a.m. and looking out there, it has stuck only in spots, and blown off so ... Thu, 11 Jan 2018 10:27:50 EST Closing the eyes and taking the plunge The financial plunge, that is. Triathlon coaching does not come cheap. But I realized: <BR> <BR> 1) How much I don't want to injure myself. <BR> 2) How important health and fitness are to me. <BR> 3) That Constance the Competitor will have a new level of ways to compete with HERSELF, via technology measurements and calculations. <BR> 4) How much I love the convenience of having someone design my workouts for me, rather than trying to make a plan meant for a different kind of athlete "fit a... Wed, 10 Jan 2018 08:18:55 EST Another retirement advantage: flexibility! Cough - cough, no, not flexibility of the body <em>135</em> , flexibility of the schedule. <BR> <BR> Yesterday evening, the triathlon coach asked if I could change from tomorrow at 8:30 a.m. to this morning at 9:15 a.m. WELL! Back in my working days, such a change would have been a huge hassle, but not THIS week! <BR> <BR> Then later in the day today, the sporting equipment store called me because they were running well ahead of schedule... would I be able to have them come an hour and... Tue, 9 Jan 2018 18:27:04 EST Now it starts to get real Retirement... last week I pondered over whether I "felt" retired yet. I predicted it would take about two weeks. Why two weeks? Because I haven't taken longer than that "off work" since... maybe 1997? <BR> <BR> And every time I took a calendar week or six days it was for a specific trip. This is "home time", and that's very different from travel time off! <BR> <BR> So... the weekend just past? Was like a normal weekend, adding to the surreal feeling of Monday morning "retired"! <BR> <... Mon, 8 Jan 2018 08:56:32 EST Savoring flavors: what about bitter? <img src=""> <BR> <BR> Looking at this photo, I think of my paternal grandmother making cocoa on her stove, the old fashioned way. She would pour the milk into a sauce pan and add cocoa powder, no sugar. As children, we were often given the chore of stirring to get those lumps dissolved. <BR> <BR> In fact, this is a photo of my steel cut oats simmering this morning, after I had added the tablespoon of cocoa pow... Sun, 7 Jan 2018 09:17:22 EST Dividing the weeks from the weekends In case nobody noticed, I'm in the process of re-defining my day to day life! <em>246</em> <BR> <BR> Since I have worked outside the home the vast majority of my life (I started my first corporate job in 1970, when I was 17 years old), retirement is a sea-change. But I've had sea-changes before, even while I was working. Schedules would change. I would be going to school. Children and husbands influence when things can and must be done, too. <BR> <BR> So this is an adventure in fig... Sat, 6 Jan 2018 08:29:24 EST So do I feel retired yet? Well, not quite. So far it still feels like a longish vacation that I would have declared a "work on the house" one. BUT... I'll get there. <BR> <BR> Yesterday I met my goals. I ate on plan and tracked it. I got to that cycling class and boy can I tell it's been a while since I sat on a bike saddle. I got my water in. I backed off the big dig, but still did a few things: the biggies were taking the old TV (what's it been, two years? Three? since it broke and I got the Smart TV?) in t... Fri, 5 Jan 2018 09:03:51 EST Real retirement day 3 plan More evolving thoughts about retirement as the days roll by and I contemplate that I'll have this kind of freedom to lay out almost every day. Peaceful haven, loving my home... that's a theme. <BR> <BR> The "big dig" had disrupted things, and I decided last night that I would start implementing the "put your toys away" strategy, and at least one day a week, clear that dining room table and give it some love. So this morning in the quiet dark, with the Christmas tree lights shining behind m... Thu, 4 Jan 2018 08:28:17 EST