Tag Archives: interval

Excited

Tomorrow is my follow-up with the ankle foot specialist.  I am so anxious to know when I can start running again.  I want my me time back.  Beck at this point I would love to be able to go for a long pain free walk without a boot on.  I hope to hear good news tomorrow so say a little prayer for me please.

Today’s happy/healthy tip is:

STOP AGING WITH ANTIOXIDANTS

One of the main theories about why the body degenerates as you grow older is based on a chemical process known as oxidation.  During normal metabolism the body produces unstable molecules called free radicals, but there are other factors in the environment that also increase free-radical production.

Fortunately, you have a supply of natural antidotes called antioxidants, which mop up free radicals.  However, levels of antioxidants fall as you age, resulting in damage to cells and tissues.  By increasing your intake of antioxidants as you get older, you may be able to protect yourself from the worse effects of this process.  A wide range of chemicals in food can act as antioxidants, but among the most important are beta-carotene and the vitamins A, C, and E.  Research on people whose diets are rich in antioxidants, rather than relying on supplements, has been promising, for example in reducing the risk of Alzheimer’s disease.

Foods that are rich in antioxidants:

*   Beans: pinto, red, black, and kidney beans

*   Berries: cranberries, blueberries, and blackberries

*   Nuts: pecans, walnuts, and hazelnuts

*   Other fruits: plums, cherries, apples

*   Artichoke hearts

*   Russet potatoes

I am so ready to go to my appointment tomorrow.  I will do whatever it takes to be able to run again sooner.  I have 160 hours of vacation at work so if I need to take a month off then fine lets do it.

Weight: 123.7 (-3.7)

Calories: 1,990

Run streak: 0

Next race: Halloween Half 10k 10/28/17

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Lazy

Once again I spent the day doing nothing but limping around the house.  Ok we did go out for breakfast and checked out a few thrift stores but other than that nothing.

I am so anxious for my next appointment for my ankle.  I go in again on Wednesday and hopefully I will get some answers as to when I can start running again.  At this point I will be happy with walking without the boot.

Today’s happy/healthy tip is:

PLANT SPRING BULBS

There is nothing more likely to lift your spirits after a long winter than sprouted spring bulbs.  Daffodils, winter aconites, tulips, grape hyacinths, and other bulbs are among the easiest plants to grow, needing only well-defined soil and some sunshine.  Planting drifts of bulbs in a border will help to fill in the gaps and provide color before perennials and shrubs begin to grow in early spring.

If you want a colorful patio or window-ledge display, try growing bulbs in pots.  Fill with compost mixed with a handful of horticultural grit, plant the bulbs, and water.  Keep the compost moist and protect the pot from frost by wrapping in bubble wrap over winter.

Weight: 125.7 (-1.5)

Calories: 2,645

Run streak: 0 days

MRI

Today I went in for an MRI on my ankle.  I was given a CD of my scan and I checked it out when I got home.  If I am looking at it right I have a stress fracture and am done running for the season.  I hope that I am wrong.

Other than that I did nothing today.  I am searious.  I have gone less than 4,000 steps all day today.  I have sat on my depressed ads and done nothing but eat and watch tv.

So I will give you today’snappy healthy tip.

EAT MORE ALKALINE

By switching to a more plant-based diet that is high in vegetables and fruits and lower in protein, you can improve your overall health as well as having a positive impact on the environment.  Vegetables and fruits are generally classified as “alkaline” – meaning that they have an  alkalizing effect on the body’s pH balance – whereas protein-based foods such as meat, fish, and beans are classified as “acidic.”  If the body’s pH consistently registers toward the acidic end of the scale, a whole host of health problems results.  However, by simply cutting back on your protein consumption by at least 60 percent, you can greatly reduce your risk of cancer, diabetes, heart desease, and death.

Cutting back on meat consumption can have a significant impact on the environment’s health as well.  According to the nonprofit WWF (formerly the World Wildlife Fund), people in Britain need to cut their meat consumption by 75 percent to reach climate-change targets.  According to the UN Food and Agriculture Organization, meat production generates about 18 percent of the world’s greenhouse-gas emissions – more than the total for transport.

Eating more alkaline is easy to do: 

*   At mealtimes, aim for a good alkaline-acid balance.  The ratio should ideally be two parts alkaline foods to one part acidic foods.

*   Establish “meat-free” days during the week where you cook only vegetarian or vegan meals.

*   Meat quality makes a huge difference when it comes to your health and environment.  Instead of supermarket cuts that likely came from factory farms, favor vendors who sell organic, locally sourced, and sustainable meats.

Weight: 127.2 (-0.9)

Calories: 2,000 or so

Run streak: 0

Next race: Halloween Half 10k 10/28/17

Boot

I have been flakey and depressed the last couple of days because of my ankle injury.  I went in again yesterday and got the boot.

Yup now I have a MRI on Saturday and a follow up with an ankle specialist on Wednesday.  I hope that I can get some answers because I am miserable.  I just want to get out and run.  I will soon I hope.

So to pass my time I am doing some reading.  Right now it is the Complete Book of Women’s Running by Dagny Scott Barrios.

Because I can’t run I want to read about running and injury prevention.

I also decided to try to live happier, helthier, and smarter so I am going to try to post a tip, idea, or meditation on that subject every day.  Today I am going to use is:

 SPEAK YOUR MIND.  

Open communication is vitally important to any relationship.  By acknowledging and communicating your feelings, you can neutralize negative emotions and limit the stress that comes with those feelings.

When speaking our minds honestly and openly, we are able to deal directly with the problems that are bothering us.  Once something has been acknowledged, even if just by you, the problem sometimes seems to fade away or lose its former importance.  Bottling your feelings puts you at risk of exploding later on, and it can have a direct effect on the people around you.  If you decide to hold a grudge or give someone the silent treatment, you may be inadvertently causing hurt or breeding more conflict.

If you are finding it particularly difficult to voice your feelings, remember these points:

*   Do not be afraid of how others may react.  Remember that your opinions and feelings are just as important as everyone else’s.

*   Think rationally about what you want to say and communicate your feelings clearly and respectfully.  People usually don’t react well to being yelled at; it can make them feel hurt or defensive.

*   Try to keep a calm state of mind when explaining why something is bothering you.  If the other person you’re speaking to values your feelings, they will most likely listen.

Weight: 122.1 (-3.1)

Calories: 1,505

Run streak: 0 days

Next race: Minneapolis Halloween Half 10k 10/28/17

Bounce and not Break 5k

Yesterday I went to the walk in orthopedic clinic about my ankle.  After a few pictures it looks like I get to wear a brace for a few weeks and take some anti inflamitories but I should be better in no time.

On the up side I found out that it will hurt but it won’t cause any more damage if I continue to run on it.  That was all I needed to know because the boys and I had our next 5k race today.

Today we ran the Bounce and not Break 5k which was an obstacle run.  The boys and I had a blast.  We ended up with 3.08 miles in 39:18.  G was the first kid across the finish line so he was even more excited about participating. 

Hopefully we have just as much fun on our next race.

Weight: 121.3 (+1.4)

Calories: 2,304

Run streak: 1 day

Next race: Halloween Half 10k 10/28/17

September 14th training run

I skipped my run yesterday ending my 110 day running streak because my ankle was too sore to run.  I bought a brace for it thinking that it might help it feel better because walking hurt too.

Today it was feeling a little better so I went for my run while G had football practice.  I probably should have rested another day or 2 but I was too anxious to sit out another day.  Running is how I clear my head and keep my sanity.

So I went for 6.25 miles today in 1:00:29.  I am a little disappointed that I missed that 1 hour mark but hey I am coming off of an injury and there is always another run to try again.

I forgot my post run selfie but Z took a story time selfie with me which is even better than a post run selfie. 

Hopefully I didn’t over do it today so I can run tomorrow.  The boys and I have our next 5k on Saturday and I don’t want to miss it because I was dumb and went too hard too fast while hurt.

Weight: 122.1 (+1.9)

Calories: 1,292

Run streak: 1 day

Next Race: Bounce and not Break 5k 9/16/17

September 12th training run

Today G and I ran 4 miles together.  We made our 4 miles in 44:54.

I probably shouldn’t have run today but it is too late now lol.  I don’t know what happened but I woke up this morning with a sore right ankle.  It was bothering me all day at work so I just took some meds and kept working but ouch running hurt.  It is not swollen or anything like that but if it doesn’t feel better tomorrow I am going to let my run streak go.

Weight: 119.3 (-0.9)

Calories: 2,045

Run streak: 110 days

Next race: Bounce and not Break 5k 9/16/17

September 7th training run

Today I had to work early…like 5 am early so I am just exhausted this evening.  But I did take Z to meet her new teacher today and Z is now even more excited to start school on Tuesday.

I also took G to football and went on my run while he was at practice.  I went for only 5 miles today because I have my long run on Saturday so I didn’t want to over do it today.  I did run my 5 miles in 48:02 so I am still around a 9:30 mile.

Tomorrow I run my intervals with G and boy am I excited to hear about his first week of school.

Weight: 122.5 (+1.7)

Calories: 1,780

Run streak: 105 days

Next race: Bounce and not Break 5k 9/16/17

September 6th training run

Today G and I were back at the 10k trainer.  We did week 10 day 1 today.  We went 4.37 miles in 58:09.

G was not happy with our/his pace because he feels slow.  I told him that if he thinks that he is slow then run faster lol.

Tomorrow G has football again so I will run solo but faster 😉  

Weight: 120.8 (-1.3)

Calories: 1,995

Run streak: 104 days

Next race: Bounce and not Break 5k 9/16/17

September 5th training run

Today was the first day of school for the boys.  K being in the 11th grade said no to getting his picture taken but G was all for it.

I took his picture getting off the bus too but it has the bus # on it and I would rather not share that information.

G had his first football game of the season today against the Colts.  He feels like he did well so he is happy.  They did win so that was a plus too.

While he was saying I went for my run.  I made it 5 miles in 47:48.  I cut my run a little short so I could catch the second half of the game.

Tomorrow G and I run together.  I am so proud of both of my boys.

Weight: 122.1 (-0.3)

Calories: 1,480

Run streak: 103 days

Next race: Bounce and not Break 5k 9/16/17