I forgot, over the weekend, to look in the tiny running book to see what my next set of intervals look like. So I stuck with last week's intervals...4 minutes of slower jogging, 2 minutes of going faster, done in rounds until I have completed 30 minutes. I'm still counting seconds in my head and minutes on my fingers, so it's still pretty imprecise. But I check my cell phone to see when I'm at the half-point, time wise, so that I can turn around and today I was substantially further down the road at the half point than I have been up 'til now. So that was fun!
Taking a minute now to check to book so that I'll know for Wednesday's run...it will now be 3 minutes of slower jog, 3 minutes of faster run, in rounds. So that should be FIVE rounds if I count something close to correctly. Five rounds, just like it has been with the 4/2. Okay. That's simple enough.
I also feel a little bit less like the mighty stomping elephant. I mean...my steps are still pretty heavy and even on my faster parts, I am pretty slow compared to a lot of people...but I'm noting improvement both in lightness of step and in speed. And that rocks.
Yesterday I had hoped for a very, very long bike ride...but then it rained all day. So I rested all day. This morning, I woke up better rested than I have been in awhile. So I think that came out okay!
Monday, September 19, 2011
Sunday, September 18, 2011
success on the higher bike seat, and the belt tightens
I am happy to report that I can ride Lulu with her seat up at the appropriate height. Yesterday I took her down to Sunset Marina for a nice, safe ride on the riverfront bike path, where falling wouldn't have to mean landing under the wheels of cars, trucks, etc. But it turned out I needn't have worried...there was no falling involved.
The tricky part, for me, was getting on. I have always swung my leg over the back of the seat to get on Lulu. At this point in my fitness journey, I deem that feat anatomically impossible with her seat up where she belongs. So instead, I stepped through in front of the seat, got up on the pedals, and sat once we were rolling. I think it's good that I rode "too low" all this time; I'm pretty sure that when I started with my *much larger* body, getting on her that way might have been frustrating enough to run me off of riding altogether. I either wouldn't have fit, or I'd have poked and bruised myself endlessly because of the tightness of that spot. Now I fit! So, you see...it seems there has even been a purpose in me doing it wrong all along (re: seat height), cuz now I'm permanently hooked on bicycling and wouldn't dream of letting a few owies deter me.
Stopping, too, is a bit of a challenge; I've always just put one foot down as I rolled to a stop. Now I have to coordinate dismounting with braking, as I haven't yet figured out how to reach the ground from the seat (I think it requires a bit more leaning than I feel coordinated enough to manage quite yet). Thus far it is manageable; I'm going to need to smooth both the starting and the stopping as I negotiate stoplights out on those mean streets. But I feel like that's possible.
Here's the most important thing about this change in seat height: the guy who fixed Lulu up was right! He said I would notice an immediate and dramatic improvement in my performance and stamina, simply due to that one change. I wanted to believe, but suspected he was overstating the case. But...people...WOW. Hills are sooooo much easier! I feel so much more coordinated and natural at that height. I rode the whole 12 miles with a big happy stupid grin on my face (except for the parts where I plowed through dense clouds of bugs...I clamped my lips pretty hard in those spots!)
Gosh. If he was right about that, then I guess I'm going to have to start taking more seriously his entreaties and my son's re: getting a lighter bike for longer distances. They say I'm wearing myself out unnecessarily, riding such a heavy bike, if I want to condition for longer rides. I've been *pishing* them on that one, but...well...let's just say my attitude is making a slow shift.
In other news, I noticed I'm buckling my belt at a substantially smaller setting. I hadn't seen a change like that in uhhh I don't know...4 to 6 weeks. So I did a little happy dance when I noticed!
The tricky part, for me, was getting on. I have always swung my leg over the back of the seat to get on Lulu. At this point in my fitness journey, I deem that feat anatomically impossible with her seat up where she belongs. So instead, I stepped through in front of the seat, got up on the pedals, and sat once we were rolling. I think it's good that I rode "too low" all this time; I'm pretty sure that when I started with my *much larger* body, getting on her that way might have been frustrating enough to run me off of riding altogether. I either wouldn't have fit, or I'd have poked and bruised myself endlessly because of the tightness of that spot. Now I fit! So, you see...it seems there has even been a purpose in me doing it wrong all along (re: seat height), cuz now I'm permanently hooked on bicycling and wouldn't dream of letting a few owies deter me.
Stopping, too, is a bit of a challenge; I've always just put one foot down as I rolled to a stop. Now I have to coordinate dismounting with braking, as I haven't yet figured out how to reach the ground from the seat (I think it requires a bit more leaning than I feel coordinated enough to manage quite yet). Thus far it is manageable; I'm going to need to smooth both the starting and the stopping as I negotiate stoplights out on those mean streets. But I feel like that's possible.
Here's the most important thing about this change in seat height: the guy who fixed Lulu up was right! He said I would notice an immediate and dramatic improvement in my performance and stamina, simply due to that one change. I wanted to believe, but suspected he was overstating the case. But...people...WOW. Hills are sooooo much easier! I feel so much more coordinated and natural at that height. I rode the whole 12 miles with a big happy stupid grin on my face (except for the parts where I plowed through dense clouds of bugs...I clamped my lips pretty hard in those spots!)
Gosh. If he was right about that, then I guess I'm going to have to start taking more seriously his entreaties and my son's re: getting a lighter bike for longer distances. They say I'm wearing myself out unnecessarily, riding such a heavy bike, if I want to condition for longer rides. I've been *pishing* them on that one, but...well...let's just say my attitude is making a slow shift.
In other news, I noticed I'm buckling my belt at a substantially smaller setting. I hadn't seen a change like that in uhhh I don't know...4 to 6 weeks. So I did a little happy dance when I noticed!
Saturday, September 17, 2011
future kombucha maker and glory hallelujah, my abs hurt like hell
More on kombucha. A friend noted yesterday that she drank whole bottles of it (I've only seen it in the 16 oz size) and she felt no effect; I drink about 4 oz a day and have also experienced nothing negative. But some other friends and my son have experienced some uhhh rather pronounced abdominal distress when they drink it. I don't know why responses are so different, except for the same reason some of us (ME) can feast on fiery hot entrees with no consequences and others wanna scream in the bathroom afterward.
Anyway my JPUSA family was so eloquent in praise of this drink and had so many real-life testimonies of its magic that I am glad to be finally having a bit daily. But the stuff is $4 a bottle. While I can now afford that, I don't deem it to be responsible financial stewardship, if a cheaper (safe) alternative is reasonably possible. So I had told my son yesterday that I was going to get more information at the end of the month when I'm in Chicago again...and then last night in my usual impatient mode, I did some research. I found this blog called food renegade with all manner of nifty information, including how to make kombucha. I wouldn't even have to order the expensive "starter kit" I found online for $29 to get going; the website even tells how to grow my own "mother mushroom" to get it all going (not gonna lie, I love how naughty it sounds that I am growing my own mushroom LOL). And I can do it for $1.50 a gallon and 10 minutes of my time. And it tells how I can make the stuff in fruit flavor, which is the only way I have tried it thus far. So...next paycheck I'll be picking up a couple of gallon-size jars and trying this thing out. Pretty excited about that.
In other news, about 24 hours after my kickboxing class, my muscles started really talking. I can feel in my shoulders and arms and neck but especially in my abs that I worked hard. I'm a walking "ouch" right now and I couldn't be happier. While I've been dropping weight slowly all this time, one of the unintended results has been (warning: this might be a TMI moment) that many of the parts of me that are ummm less *full* are now more floppy/jiggly/icky in some ways. So I've known I need to get serious about some toning work to fight that, and it's been WAYYYY too long since I've done those planks and wall squats and other devices of torture I so enjoyed in the JPUSA exercise class. Seems like I'm back on my way, toning-wise. I first thought that was more a vanity thing and not so much a loving my body thing, but in truth, every bit of my abdominal weight that my back has to carry because my abs are useless...that's a source of pain or discomfort. So, beyond the pride of "how it looks," toning IS loving my body.
Headed out for some fun with a friend. Learning to ride Lulu with her seat the right height later today. Wanna lay money on whether or not I fall?
You'll hear all about it later.
Anyway my JPUSA family was so eloquent in praise of this drink and had so many real-life testimonies of its magic that I am glad to be finally having a bit daily. But the stuff is $4 a bottle. While I can now afford that, I don't deem it to be responsible financial stewardship, if a cheaper (safe) alternative is reasonably possible. So I had told my son yesterday that I was going to get more information at the end of the month when I'm in Chicago again...and then last night in my usual impatient mode, I did some research. I found this blog called food renegade with all manner of nifty information, including how to make kombucha. I wouldn't even have to order the expensive "starter kit" I found online for $29 to get going; the website even tells how to grow my own "mother mushroom" to get it all going (not gonna lie, I love how naughty it sounds that I am growing my own mushroom LOL). And I can do it for $1.50 a gallon and 10 minutes of my time. And it tells how I can make the stuff in fruit flavor, which is the only way I have tried it thus far. So...next paycheck I'll be picking up a couple of gallon-size jars and trying this thing out. Pretty excited about that.
In other news, about 24 hours after my kickboxing class, my muscles started really talking. I can feel in my shoulders and arms and neck but especially in my abs that I worked hard. I'm a walking "ouch" right now and I couldn't be happier. While I've been dropping weight slowly all this time, one of the unintended results has been (warning: this might be a TMI moment) that many of the parts of me that are ummm less *full* are now more floppy/jiggly/icky in some ways. So I've known I need to get serious about some toning work to fight that, and it's been WAYYYY too long since I've done those planks and wall squats and other devices of torture I so enjoyed in the JPUSA exercise class. Seems like I'm back on my way, toning-wise. I first thought that was more a vanity thing and not so much a loving my body thing, but in truth, every bit of my abdominal weight that my back has to carry because my abs are useless...that's a source of pain or discomfort. So, beyond the pride of "how it looks," toning IS loving my body.
Headed out for some fun with a friend. Learning to ride Lulu with her seat the right height later today. Wanna lay money on whether or not I fall?
You'll hear all about it later.
Friday, September 16, 2011
brimming with good news
Oooh golly so much to share this morning! Hurry up, hurry up, hurry up!
First of all: kickboxing. OmiGOSH! What a fun class! I was right, I am the heaviest by far and if not the oldest, then one of the oldest. And the clumsiest. But oh well...the people were great, which made it even okay that I was working out with MEN in the room.
I was a little uhhh overwhelmed when the first thing the teacher did was bring in a big basket of black ace bandages and we all wrapped our hands and wrists before we started. I asked why we were doing that...it was so we wouldn't mess our hands up. Uhhh..we're going to actually hit something? Cuz I totally thought we'd just be hitting the air.... But the hitting was only a very short segment, and all we were hitting were pads held up by another class member.
So we did all this cool punching and kicking stuff, orchestrated steps to music with a strong beat, and I was horribly slow and clumsy getting it, and some parts of it I never got at all. But still...it was so cool, I wanted to do it more. LOL
And here's the shocking-to-me part: we got out those great big exercise balls and did situps and pushups and stuff on them...and I DID IT...and didn't make an ass of myself at all! I am not making this up! I can't wait to do it again next week.
Then I took Lulu for some fixing. I thought all she needed was a bolt fixed that adjusts her height. The guy who looked her over is the guy who originally assembled her for Target. I quickly learned that the derailleur was badly bent and that pretty much every single nut and bolt on her needed tightened, adjusted, or replaced. He fussed with her for about an hour and she makes soooo much less noise now when she moves. Before, runners knew I was coming long before I got to them, from the rattling and banging...I'm thinking I might could sneak up on 'em now....LOL And his price for all that work was ridiculously cheap. And he put her seat up at the right height for me, which is quite a bit higher than I have ever ridden, ever in my life. The proper adjustment for a bike seat, if you didn't know (as I didn't), is when you are sitting on the seat and you push one pedal all the way straight down, your leg should be straight so that your knee can lock. I promise you, I have never sat that high! He told me several times to be careful as I adjust to the new height (and I will...I'll load her up on the car and get to the bike path before I get on), but he also said I will notice a marked improvement in my performance and stamina on her with this proper setting. Can't wait to test him on that!
And one last happy note: this morning when I ran, for the first time ever the 2-minute faster segments didn't make me want to puke. At the beginning of the week, I really thought I was gonna lose it, and it took me 2 full minutes of the slower jog to catch my breath enough that I wasn't gasping after the 2 minute faster parts. Today I caught my breath in less than 30 seconds after the faster part. Which means, despite my lazy thought that I'd probably repeat this pattern next week...I probably should advance to the next stage.
All that to say...I'm feeling pretty darn good about this business of letting God teach me to love my body.
First of all: kickboxing. OmiGOSH! What a fun class! I was right, I am the heaviest by far and if not the oldest, then one of the oldest. And the clumsiest. But oh well...the people were great, which made it even okay that I was working out with MEN in the room.
I was a little uhhh overwhelmed when the first thing the teacher did was bring in a big basket of black ace bandages and we all wrapped our hands and wrists before we started. I asked why we were doing that...it was so we wouldn't mess our hands up. Uhhh..we're going to actually hit something? Cuz I totally thought we'd just be hitting the air.... But the hitting was only a very short segment, and all we were hitting were pads held up by another class member.
So we did all this cool punching and kicking stuff, orchestrated steps to music with a strong beat, and I was horribly slow and clumsy getting it, and some parts of it I never got at all. But still...it was so cool, I wanted to do it more. LOL
And here's the shocking-to-me part: we got out those great big exercise balls and did situps and pushups and stuff on them...and I DID IT...and didn't make an ass of myself at all! I am not making this up! I can't wait to do it again next week.
Then I took Lulu for some fixing. I thought all she needed was a bolt fixed that adjusts her height. The guy who looked her over is the guy who originally assembled her for Target. I quickly learned that the derailleur was badly bent and that pretty much every single nut and bolt on her needed tightened, adjusted, or replaced. He fussed with her for about an hour and she makes soooo much less noise now when she moves. Before, runners knew I was coming long before I got to them, from the rattling and banging...I'm thinking I might could sneak up on 'em now....LOL And his price for all that work was ridiculously cheap. And he put her seat up at the right height for me, which is quite a bit higher than I have ever ridden, ever in my life. The proper adjustment for a bike seat, if you didn't know (as I didn't), is when you are sitting on the seat and you push one pedal all the way straight down, your leg should be straight so that your knee can lock. I promise you, I have never sat that high! He told me several times to be careful as I adjust to the new height (and I will...I'll load her up on the car and get to the bike path before I get on), but he also said I will notice a marked improvement in my performance and stamina on her with this proper setting. Can't wait to test him on that!
And one last happy note: this morning when I ran, for the first time ever the 2-minute faster segments didn't make me want to puke. At the beginning of the week, I really thought I was gonna lose it, and it took me 2 full minutes of the slower jog to catch my breath enough that I wasn't gasping after the 2 minute faster parts. Today I caught my breath in less than 30 seconds after the faster part. Which means, despite my lazy thought that I'd probably repeat this pattern next week...I probably should advance to the next stage.
All that to say...I'm feeling pretty darn good about this business of letting God teach me to love my body.
Thursday, September 15, 2011
bonus round: mizunos
A friend asked me to take pictures of my new running shoes, since I am really only wearing them for running/exercise and she's probably never going to see them in person. So here's your bonus blog for the day: Karen's groovy new shoes. They are called Mizuno Wave Alchemy 10. Here are pictures from way too many angles (told ya they are ugly):
I found some promo stuff that tells some of the wonder of them:
Made for over-pronaters, the Mizuno Wave Alchemy 10 road-running shoes for women also feature Wave technology to reduce impact for a better run.
Made for over-pronaters, the Mizuno Wave Alchemy 10 road-running shoes for women also feature Wave technology to reduce impact for a better run.
- Wave technology uses 33% less foam than other models resulting in more durable cushioning, better rebound and an exceptional ride
- Flexible nylon mesh uppers with synthetic leather overlays move with your feet seamlessly throughout your stride, and are incredibly breathable so your feet stay cool
- Nylon linings wick moisture away from your feet to keep them dry and cool
- Updated copolymer midsoles are responsive and lightweight, and offer increased rebound for great momentum at toe-off
- Mizuno Wave® midsole technology disperses impact uniformly over length/width of midsole, providing unrivaled cushioning and pronation resistance
- Thermoplastic elastomer in high-impact area of heels absorbs shock and enhances cushioning by resisting compression
- SmoothRide™ engineering minimizes the rapid acceleration and deceleration of the foot during transition, creating the smoothest ride possible
- Mizuno Wave Alchemy 10 road-running shoes feature combination solid rubber/blown rubber outsoles for cushioning, flexibility and durability
smoothies, green tea, and kickboxing
The smoothie worked out great yesterday. I have this tiny little blender, like maybe one half or even one third the size of a "normal" blender. Into it I put: just enough kefir yogurt to cover the blades of the blender, a handful of fresh cantaloupe, a handful of frozen banana slices, and just a little sprinkle of frozen mixed berries. I figured out right away that I can't just dump that stuff in and blend...it's too much for the tiny blender. So I just left it sitting there and went and finished getting dressed and made up. By the time I got back, it had thawed enough that it was manageable. Just let me say...sipping on a smoothie for the first hour of the morning...DELECTABLE treat!
On this past weekend's shopping spree, I also bought an electric hot water pot for my office. This means I can sip green tea all day. Green tea is not my favorite among teas, that's for sure...but it's good for the bod and I really do enjoy having something hot to warm my hands and comfort the rest of me as I go. And right now I seem to be in one of my "water resistant" modes...I am still drinking it (mostly with food...it's not so bad with food...), but I do encounter passages where I just don't like water, and this is one of them. It will pass - it always does - and meanwhile I am not surrendering to waterlessness as that is no part of any plan for loving a body. But the tea helps me push fluids a bit more.
TONIGHT I START KICKBOXING! Pretty excited about that. I am guessing I will be the heaviest and least graceful member of the class...I wonder if I might also be the oldest. But you know what? I don't care! I have wanted to try kickboxing since the first time I heard about it, but I always lacked the courage. While I am not athletic yet by any stretch of the imagination, I am a good piece further along than I was this time last year, and I am ready to step out and just do this thing. WOO HOO!!!
On this past weekend's shopping spree, I also bought an electric hot water pot for my office. This means I can sip green tea all day. Green tea is not my favorite among teas, that's for sure...but it's good for the bod and I really do enjoy having something hot to warm my hands and comfort the rest of me as I go. And right now I seem to be in one of my "water resistant" modes...I am still drinking it (mostly with food...it's not so bad with food...), but I do encounter passages where I just don't like water, and this is one of them. It will pass - it always does - and meanwhile I am not surrendering to waterlessness as that is no part of any plan for loving a body. But the tea helps me push fluids a bit more.
TONIGHT I START KICKBOXING! Pretty excited about that. I am guessing I will be the heaviest and least graceful member of the class...I wonder if I might also be the oldest. But you know what? I don't care! I have wanted to try kickboxing since the first time I heard about it, but I always lacked the courage. While I am not athletic yet by any stretch of the imagination, I am a good piece further along than I was this time last year, and I am ready to step out and just do this thing. WOO HOO!!!
Wednesday, September 14, 2011
a new challenge is born, and a new uhh "inner" focus
First: a friend noted that she tried to comment me and it didn't show up. Not sure what happened there. I finally figured out how to go in and look at my comments all in one place; I see a ton of them (many several months old) that I never saw the first time around, but I don't see anything from the friend who asked me the question. L...maybe the internet just had its way with your comment? I dunno. I welcome you re-posting (I have no idea what it was)!
On to other things. Yesterday's movement activity was riding Lulu! I tried something very different for me here: I didn't put her on the bike rack and drive to the path. I just got on and rode. Down 12th street, right on 31st out to Sunset Marina, along the bike path to Schwiebert Park, through downtown and up the 17th street hill, through the 5-point and back down my big hill to get home. It was a fairly short ride - only 7.5 miles. I'm easing back into this biking thing, because on my ride with my son along Lake Michigan on the day we got my bike, I definitely noticed that a month off the bike had significantly reduced my stamina.
Having said that, it WAS a challenging ride because of that 17th street hill. It's a doozy! I rode as far as I could up it (which was not very far) and then got off and pushed it until I was almost to the intersection at the top, my heart pounding and my lungs afire (and then, I got on and rode through the 5 point, amidst the cars, riding correctly and not terrified...hey, I'm getting brave!) Hence was born my new resolution: I shall defeat that hill. My son (who is 21, a soldier, and much, much more fit than me) said it took him a month to defeat HIS Rock Island hill when he lived here. So I'm thinking 3 months maybe. So I might run out of bicycling weather before I get it done this season...but if so, I'll start anew in spring. I SHALL WIN over this hill!!!
In other news, thus far my body is not having any harsh reaction to my nightly bit of Kambucha. Admittedly, I am starting with very small doses...about 1/3 of a cup before bedtime. I'll increase it along the way, but I hear that as it works its magic in the digestive system, I might see uhh "evidence" of that...I'd rather it not be too uncomfortable. Moderation, baby. And this morning I shall make my first-ever fruit and Kefir smoothie and take it with me to drink in my first hour of work. Woo hoo...first I was taking care of my outsides better, and now I'm starting to work on my insides.
I think this means I'm getting the hang of loving my body, eh?
On to other things. Yesterday's movement activity was riding Lulu! I tried something very different for me here: I didn't put her on the bike rack and drive to the path. I just got on and rode. Down 12th street, right on 31st out to Sunset Marina, along the bike path to Schwiebert Park, through downtown and up the 17th street hill, through the 5-point and back down my big hill to get home. It was a fairly short ride - only 7.5 miles. I'm easing back into this biking thing, because on my ride with my son along Lake Michigan on the day we got my bike, I definitely noticed that a month off the bike had significantly reduced my stamina.
Having said that, it WAS a challenging ride because of that 17th street hill. It's a doozy! I rode as far as I could up it (which was not very far) and then got off and pushed it until I was almost to the intersection at the top, my heart pounding and my lungs afire (and then, I got on and rode through the 5 point, amidst the cars, riding correctly and not terrified...hey, I'm getting brave!) Hence was born my new resolution: I shall defeat that hill. My son (who is 21, a soldier, and much, much more fit than me) said it took him a month to defeat HIS Rock Island hill when he lived here. So I'm thinking 3 months maybe. So I might run out of bicycling weather before I get it done this season...but if so, I'll start anew in spring. I SHALL WIN over this hill!!!
In other news, thus far my body is not having any harsh reaction to my nightly bit of Kambucha. Admittedly, I am starting with very small doses...about 1/3 of a cup before bedtime. I'll increase it along the way, but I hear that as it works its magic in the digestive system, I might see uhh "evidence" of that...I'd rather it not be too uncomfortable. Moderation, baby. And this morning I shall make my first-ever fruit and Kefir smoothie and take it with me to drink in my first hour of work. Woo hoo...first I was taking care of my outsides better, and now I'm starting to work on my insides.
I think this means I'm getting the hang of loving my body, eh?
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