A Work Weigh-in

So I think in the past I discussed weigh-ins at work... before your jaw hits the floor and you are thinking, 'what?!  you have to weigh in at work????!!!!', this is completely voluntary.  The hospital did a team up to weigh down challenge for three months (Jan - April) this year as incentive to encourage people to get healthy.  The department I work in decided we would all do this together.  So, out of 54 teams, our department came in 10th, losing 3.5% of our overall weight!  How exciting is that?  During the challenge I lost a total of 18 pounds so I feel like I made my contribution to the team effort. :)

Well many of us felt like we had 'fallen off the wagon' and the hospital continued with monthly weigh ins.  The hospital has it so that you can get 'wellness points' if you lose weight from weigh in to weigh in.  How great is that?  The points are then used for reductions in the cost of your health insurance.  I think you would be silly not to participate.  I weighed in today at 182.  I'm happy with that because last month I was at 184.4 so good progress in the right direction. 

New Month, New Measurements

I did my measurements the other day but didn't get them posted...

	Start	Month 1	Month 2	Month 3	Month 4	Month 5	Month 6	Month 7
Chest	45	42	41.5	39	39	37.5	37	37
Belly Button	41	39	38	37	36.5	35	35	34
Hips	48	45	44	42	41.5	41	41	41
L Arm	14.8	14	13.5	13	13	12.5	12.5	12.25
L Leg	27	27	26.5	26	26	25.5	25.25	25

My weight came in at 183.5 and you know, it's annoying to lose inches and not weight but I'll take it.  I feel great, in fact it's one of the things that keeps me motivated.

At work a good friend of mine said she wishes she had my motivation and asked how I keep so motivated.  First of all, I am not expert in motivation.  I am actually the biggest procrastinator I know so it's amazing I keep focused on this. :)  But truthfully I think everyone has a limit that they reach and they just decide they don't want to feel that way anymore or look that way anymore or wear that size anymore or see that number on the scale anymore.  I'll be honest, I have reached that limit many times in my life.  I have tried all kinds of fad diets and diet foods and the simple fact is (which really isn't all that simple), eating right and exercising is what works and continues to be what makes me successful.

I eat things I shouldn't like chocolate, pie, ice cream, and alcohol but I do it in moderation.  I count calories using my fitness pal dot com but there are many good sites one can use.  I try to stay away from processed carbohydrates and get my higher carb foods from vegitables an whole grains.  I very rarely eat low sugar or low fat items because those seem to be even more processed and they just add more carbs most of the time to the item.  I focus my diet on lean protein, fruits and veggies with a little dairy.  I have altered my eating habits to eating 5-6 times a day and two of those times is a protein shake.  I drink the Bode protein shake by Vemma but there are many many good products out there.  I also do a clense once a month to detox my organs and clean out my system, again a Vemma product.  I do those because it makes me feel good and keeps me on track.  I exercise everyday, and most days I don't want to but I tell myself that I have never regretted a work out and that is the truth.  I take days off when my body is overly sore or tired because it doesn't do me much good to injure myself - I'll pay for that way more then if I just rest.

I love the way running and lifting makes me feel.  I feel stronger and more confident in my appearance but I also sleep better and in some ways have a clearer mind.  I know all this stuff is written in books and articles but I think being proud of my progress and remembering what it was like before I got to this point and being able to visualize my goal is what ultimately keeps me motivated to make it a daily habit.

Anyway, I am onto a new month and I soooooo want to be in the170's.  I know, the number on the scale does not define me but I want to so badly get there because I know I can do it!

12

That number right there is the size of pants I purchased this weekend.  I have NEVER fit into a size 12... I say that but I am sure it hasn't been since maybe high school, if that.  I have been larger than that since I can remember.  I almost freaked out in the dressing room, and I am not stopping there.  I was needing some new pants desperately going into the next couple months.  My pants were too loose, making my butt look saggy and I hated feeling like a bag lady everymorning before work.  I just struggle to figure out my clothes on a daily basis.  I'm kinda excited about measuring myself on Wednesday.  I will say I weighed in at 183.5 today, so no change since the beginning of the month but if my measurements changed then I know I am still doing some good.  I will say it's enough to drive me nuts though.  I am pretty good about watching my intake and I have a difficult time believing that all the running and lifting and watching the calorie intake isn't making a difference... frustrating.  I have to remind myself that the number on the scale or inside my pants does not define me... but it makes me feel damn good when the numbers go down.  So, here is the August goal: we are going to get into the 170's people!

I did try to take a few photos to show my current progress.  I think the last time I posted pictures I was in the 190's.  I'm getting there, it's just taking forever!

Feeling Sluggish

Last week I made my 20 mile goal... in 5 days.  That may not seem like a big deal but when you are fighting your body to get your ass out of bed when the sun doesn't even want to be up, AND you still have to fit in your lifting as well - it's crazy hard.

I ran 5 miles Monday, Wednesday, and Friday and then 2 miles on Tuesday and 3 miles on Thursday and lifted both of those days as well.  I have to tell you, I felt great and really it's the most mileage in a week I have accomplished since training for the Dam to Dam in June.  I know I will be really happy with this goal and I feel like it's doable.

This morning I underestimated the mileage on a new route I tried thinking it would be 5 miles and it turned out to be 5.75 miles.  Not bad but after 5 I walked the rest of the way home.  I haven't done much walking for fitness and it just felt nice to do a walk after my run vs. getting in a quick stretch and hitting the showers.  It was humid this morning but overall very nice.  I was out late at a girlfriends house last night and was not looking forward to my 4:50 alarm but at 5:23 I convinced myself to get moving. 

My nutrition this weekend was terrible, I really don't want to dwell on it.  I was sluggish my first two miles and picked up the pace the last three miles.  I am working to consume more water which will hopefully help me to feel less bloated and maybe my short run I have planned for tomorrow morning will be better.  I just hate the sluggish feeling but I was encouraged by the end of my run.

Oh and before I forget, I spaced weigh in this AM because with my misjudgement in distance, I was in such a hurry to get ready and out the door, I forgot to weigh so I will do that this week and report in.  After this past weekends small binge... not hoping for much.

A little lesson in compliments

This morning (hell, every morning) I wanted to stay in bed.  I desperately wanted to go back to sleep.  I wanted to not go to work and I wanted to be lazy.  But each morning I remind myself that I never regret a workout, I always regret not working out so I literally stumbled out of bed and got myself to the gym.  I decided to run 2 miles today giving me seven miles this week so far.  It is also a lifting day so I needed to fit that in as well.

I tried to push myself on the dreadmill to do a 6.3 pace and was successful!  I didn't have side cramps, my feet and legs didn't feel heavy - I felt awesome. 

I have been going to the gym since January 1st when I began this whole 'get fit' mission and 80% of the time, I see the same people.  We don't really talk much, mostly just acknowledge each other's existence and move on with our workouts.  Every now and then we will have short conversations.  One guy looks just like the husband of one of my friends.  Every time I see him, I think it's her husband.  I've talked with him a few times but today as I made my way over to the weights he motioned me to go over and talk.  I took my ear buds off and the conversation went something like this:

Guy: 'you're Sam, right?'
Me: 'yes'
Guy: 'we've been working out at the same time for a while, yes?'
Me: 'yes'
Guy: 'how long have you been coming here?'
Me: 'january 1'
Guy: 'please don't think I'm a total creeper but your body looks great.  I remember when you started and I just think you look great.'
Me: 'thanks, I've been working hard.  I appreciate the compliment'.

That was a great way to start my Tuesday!  Thanks guy at the gym!  Losing weight has been and continues to be really hard for me (lets face it, it's hard for most people) and I guess the lesson learned from that conversation is that when you see people you know who have dropped some weight and are working toward something, say something to them, acknowledge their effort.  By doing something that simple, it encourages people to continue on their journey.  I get up every morning for me - not for anyone else.  My effort benefits Henry and Ryan so that they can have a mom/wife that is active with them.  But ultimately it's me who benefits, it's my health and I am determined to have control over it.  

30 pound milestone met!

I made my next milestone goal!  Weighed in this AM at 183.7 which gives me just over a 30 pound loss.  I'm feeling really great right now because I feel like my nutrition is much better the past 9 days than it has been the past 6 weeks.  I am making healthier, more filling choices and making sure I get some physical fitness in, even if it is just power shopping at the mall so that my family doesn't get all upset that I am gone for hours. :) 

This past weekend was my dad's birthday.  It's a big deal to him and I think that is where I get it from.  My sister and I decided to surprise him by showing up at dinner on Friday night.  He was so excited.  His favorite thing is to have his family together so we all came together at his favorite restaurant.  In the morning we met up with our best buddies for the farmer's market.  I love the Des Moines Farmer's market.  We picked up fresh veggies and a few sweet treats.  I hadn't been in over three years so it was nice to visit and be with friends.  That evening we spent with family and on Sunday morning we got up at 5am to play golf with my dad.  I haven't played with my dad in YEARS and the enjoyment of the game one thing we have in common.  I didn't shoot great but I was happy to be spending time with him and on the course.  I definitely proved to myself that I need more practice and I hope to get some time in this week because we are playing in a charity golf outing on Saturday.

So, I ran 5 miles this morning and it made me think of something I read online and for the life of me, I cannot remember the source... anyway, they said if you watch your nutrition and run a total of 18-20 miles per week, you are sure to lose weight.  At first that seemed like a lot of mileage but when you break it down, it's not too bad.  So I have a new goal: 20 miles each week.  This is my first week at this goal and we will see how it goes.

 

End of June Stats

I know, I'm late on the stats and I have neglected my blogging.  This month I plan to get back at it.  Have no fear I made sure to do my measurements at the first of the month and here they are:

	Start	Month 1	Month 2	Month 3	Month 4	Month 5	Month 6
Chest	45	42	41.5	39	39	37.5	37
Belly Button	41	39	38	37	36.5	35	35
Hips	48	45	44	42	41.5	41	41
L Arm	14.75	14	13.5	13	13	12.5	12.5
L Leg	27	27	26.5	26	26	25.5	25.25

Not much different from last month.  I have to confess my nutrition was atrocious the past six weeks.  I pretty much ate whatever I wanted.  I weighed in at 187.  Not too proud of my stagnant weight and less than stellar inches lost.  I took some time off after the Dam to Dam and over indulged with the food intake. 

So, I decided to focus on nutrition.  Funny how working out used to be such a chore and now it's just a norm in my life.  They say you get fit in the gym and slim in the kitchen and I believe it!  So, I went back to recording my calorie intake and guess what, it's working.  I won't post the weigh in until Monday but so far I am happy with my progress even within the week.  I do struggle on the weekends but here is the thing - even if I go off track, it's not nearly as bad as when I wasn't counting my calories.  I know there is something to success and tracking intake, I just need to be consistent and put fourth the effort.

So, I got back to training consistently because I ran an 8K yesterday on the fourth of July... and it was HOT.  I did my fastest run/mile yet!  I finished in 49:42 and I am so excited about it.  I also did a run with H.  I think he had fun but he was exhausted.  I think getting up at 6am and the 95 degree heat did him in.  Can you blame the poor kid?  Now I am not sure what I will run next, still deciding.  I want to run another 1/2 but truthfully I think I want to continue towards my 150 goal and when I was training for the 1/2, my nutrition stunk.  It was like I couldn't get enough calories or something and I really want to focus on eating healthier right now so I think I stick to the 10Ks and below for the next few months. 

Dam to Dam

This past Saturday I ran the Dam to Dam for the first time ever.  I was so nervous because since my 1/2 marathon I've been nursing my knee and not doing too much for distance - at most 6 miles.  I just didn't want to over do it and go into the run injured. 

Anyway, I was so happy with my time.  I finished in 2:16 which gave me a faster pace than my 1/2 marathon.  The run was 12.4 miles which makes me wonder why they just don't make it a 1/2 - seriously, it's not even a while mile farther.  Anyway, there were way more people at this event than my 1/2 marathon and I'm so glad I decided to do it.  My friends Leslie, Josh, and Barrett signed up and asked if I wanted to join in the fun.

I had decided I would do the event by running 6 minutes, walking 1 minute.  I think mentally it really helped because I just kept telling myself, you just have to make it 6 minutes and then you get to rest.  When I was running I tried to look around and enjoy my surroundings but I found it was easier just to focus on the path ahead.  We ran through camp areas, cornfields, over the interstate, residential areas, and into the city.  It was very cool!  I had never done anything like that before.  I remember the last water station being maybe 1 mile from the finish, it was probably closer but it seemed far away and I could see the finish line.  I smiled and said out loud, 'it's like a mirage' and the people around me giggled.  About 400 meters from the finish line I saw Ryan to my left and no joke, the wind went out of me because I thought I was going to burst into tears.  I was so happy to see him.  I have been running a lot and training for these distance runs and he has been so supportive.  Even with my complaining about my knee he continues to cheer me on and even has started running himself.  I am proud of him.  I love that he came to see me finish, I love that my son was there and jumped into my arms when he saw me after I crossed the finish line.  I love that my dad came down to watch me and told me how proud he was of me.  I love that this activity I once dreaded has become something I look forward to and I love that I do it only for myself and nobody else.

I'm looking forward to more events as the year goes on and I know I have great support from the people I love and who love me which makes crossing the finish line all the more exciting.

Stats for Month 5 are In!

Here's the end of Month 5 and the results are in:

	Start	Month 1	Month 2	Month 3	Month 4	Month 5
Chest	45	42	41.5	39	39	37.5
Belly Button	41	39	38	37	36.5	35
Hips	48	45	44	42	41.5	41
L Arm	14.75	14	13.5	13	13	12.5
L Leg	27	27	26.5	26	26	25.5

I weighed in this AM at 187.2.  Not exactly what I had planned but it just goes to show that the scale doesn't always account for improvement, right?  I lost a total of 5.5 inches since last month but gained weight... that is enough to make a person crazy, is it not?

Here's the thing, I have had a difficult time with nutrition.  Period.  I have a love for food.  I start each day out very well and it's the afternoon and evening when it all goes to hell.  I know I need to plan a head and I'm not doing a good job of it.

Questions Answered

Q. What do you think about when you run?

A. A whole lot of stuff actually.  I run first thing in the morning 95% of the time.  I normally start out pretty tired, just willing my feet to pick up and move.  Sometimes I am thinking about the pain in my knee, or hip, or foot... and then I try to distract myself from the pain in my knee, or hip, or foot. :)  I will use that time to think about conversations I need to have with people, or conversations I had.  I do a lot of reflecting - which sounds totally stupid but I think about things that have taken place the day before or the week before and how the situation could have been better, or what I should have said.  Really all that does is drive me batty.  I also spend time praying while I run - its a great time to reflect on all that is good and turn my worries and burdens over the God.  It's amazing, sometimes I'll be having myself a little coversation with God and before I know it, another mile has flown by and at the end of my run I feel refreshed and ready to start the day.

Q. Do you run the same route all the time?

A. I do not.  I get bored doing that, and I know this because I used to run the same 3 miles all the time and I found myself more motivated running in other areas.  I have mapped out several routes around my home where I can run any distance I really want, it just depends on how hilly I want to run and how remote.  I like to run where there are sidewalks and where it isn't too remote that way if something happens to me, I can find help a little easier.  During the week I will run anywhere from 3 miles to 6 miles in a morning which I typically have a schedule however sometimes my work schedule will require me to alter the run distance.  My long runs are whatever is scheduled for the week and done on Saturday mornings - this way I get it out of the way.

Q. What do you do for a job?

A. Well, my job title is Program Director for a hospital wound healing and hyperbaric center and I manage the business side of the program.  I make sure we are compliant in billing and coding, I work with patients on their billing and complaints, I work with the hosptial to make sure we are financially responsible, and I ensure our quality metrics are being maintained.  I work with the best nursing staff in the world and I love the physicians I work with.  I enjoy working with the patients in our clinic and I believe that the work we do makes a difference in peoples lives.  I do not have the ability to be a nurse because I get grossed out but I know I have been called to be in healthcare for now and I truly feel blessed to have the position I do and so grateful to have the opportunity to work with the best.  I have a partner at work (picture below) and she is the nurse manager in our department.  We know eachother well enough that we kinda coordinate when she gets to wear business attire vs. scrubs. 

Q. What is up next for your running adventures?

A. The Dam to Dam which is the first weekend in June.  It's 12 miles and I hope my knee recovers by then because it will be a long run if it doesn't.

Mother's Day



Mother's Day, a holiday that I always seem to be traveling on.  I remember when I was younger we would have a brunch on Mother's Day and I don't remember details about anything else we would do except try not to argue with my sister. 

I think the day is something different for every mother and truthfully what I enjoy doing on Mother's Day is having time to myself. I like to relax, do what I want, and not answer to anybody. That may sound selfish but the day is about me, right?

So the weekend I spent with my husband and for Mother's Day he bought me this fantastic bag.  I love her and was so excited to use it, I switched out my current bag in the car.  I'm not one to switch out purses all the time so I look forward to carrying her for a while :).

The Race Re-Cap

Well, my first half marathon is in the books... notice I said my first which means there will be more.  Chicago was a great place for my first half.  The course was relatively flat and along the lake shore, what more could you want?  Well, good weather would have been nice.  My first half was run in 50 degrees, thunder, lightening, and down pouring rain.  Yes, I stuck it out and survived to tell about it.

Fortunately the extra moisture did not cause any blisters or chaffing, in fact I had zero blisters and chaffing which I am happy about.  I used my two GU's on the course and drank water and Gatorade at the hydration stations.

My only aches came at mile 10 where I misstepped and really hurt my left knee.  I was having knee issues early on in my training, I think mostly due to pushing too hard too fast.  I thought I was doing OK during the race, I was running at a 10:30 pace and was comfortable.  Mile 10 I ran at a 12 minute pace.  My overall time was 2:27:58.  I had three goals:

1. Finish the race.  My knee was enough to make me want to quit but I couldn't quit my first 1/2.  What a disappointment that would have been.

2. Do not end up in the medic tent.  Had I quit, it would have been for my knee and I'm pretty sure I would have ended up in the medic tent or an ambulance had I been seeking medical attention.

3. Finish under 2:30.  I don't know why I set that goal other than it seemed relatively attainable.  I would really like to do a 2:20 the next time I run one just because without the whole knee thing, I think it would have been doable for sure.

All three goals were met.  Overall, it was a really great experience and I was so relieved to finish in the end.  We celebrated with dinner at Fogo De Chao, a Brazilian steak house.  I can honestly say, I'm OK if I don't eat meat for a while (this won't happen but that is really how I felt).  I was also very bloated after that meal, like I was retaining a whole lot of water.  I'm pretty sure that although I ran my tail off, I put on weight from all the yummy food we ate this weekend.  I was not brave enough to weigh myself today but I will continue weekly weigh ins next Monday.  I still have my 150 goal to reach and I plan to get there.



I finished my first half!

Today was cold, it was raining, it was windy, and there was thunder and lightning... And I would do it again. I added pictures for your enjoyment and will post later about the event. My time was 2:27:56. I met all my goals and really exceeded my expectations. So proud.

The final run

Today was my final run before the 1/2 marathon... and it was tough.  I ran 2 miles at a 10 minute pace after work and since I normally run in the AM, my body was already tired and the run made me tired too.  It seems like forever ago that I would be at this point.  So excited to rest a little and enjoy the run on Saturday!!!!

A Redeeming Run

This morning I didn't want to get out of bed. In fact I wanted it to be the weekend so that I could have one more day to get things done. But, the day was calling and I had a three mile run that I needed to get to. So I headed out and redeemed myself from Saturday's run by running a 9:34 pace for the entire three miles.

I have to say, my thighs are sore and I have not had sore quads in forever. They started last week when on Wednesday I met a friend for a run that was five miles. It was after work and I was dehydrated and I really think that is my problem. With the weather becoming hotter and more humid, my body is not used to the climate change and I'm needing to hydrate better. Since then my quads have been sore. I've been stretching and continuing to exercise but still I am sore. I will say I slightly had to cut back on lifting and running to rest my right side IT band so that I could be the least injured going into my 1/2 marathon. Regardless, I would think that shouldn't make that much of a difference but maybe it does....

I really wanted a pedicure yesterday mostly for the foot run but I could not fit it into he schedule so after working in the yard (landscaping is 75% completed, yay) I showered and sat down to paint my toes. H picked the color and I like it. Freshly painted toes are second best to a foot rub I guess. :)

The Last Long Run... for now.

I ran ten on Saturday and it was horrible, prob second worst run yet. I had an evening out with a good friend the night before and over served myself but I was proud of myself for sticking to my plan and making it work.  I deserved to suffer, it was silly of me to try to drink that much and then run the next day.
So this coming weekend is my first 1/2 marathon. Questions I've been asked:

Q. Are you nervous?
A. Most definitely. I've been working toward this since January 1st and I didn't know it at the time that I would work towards this, it was ultimately a goal to lose weight and become healthier.  I'm glad it has turned into this though.

Q. What have you done to prepare?

A. My shoes don't need replacing, I have GU ready to take with me, my running clothing is the same I always wear, I will take my iPhone and make sure it's charged, and I'll have my hydration belt (Nathan 1 bottle belt).  Really the route will have multiple hydration spots so I'm not too worried about it.  The only thing is, I don't like lime/lemon Gatorade and many times that is what is served so I'll just have to take it but I will have water in my belt too.

Q. What is your biggest fear?

A. Having to go number two during the race.  Those who know me well know that I have a thing with public restrooms lest alone port - o - pottys.  I just don't want to have to poop during the race.

Q. Is R going with you?

A. Yes, he is going to run the 10K distance while I run the 1/2 marathon.  I signed him up selfishly in hopes he would be inspired to keep running but he does not enjoy running so really he is just doing it to support me and my efforts.  I think he has developed an appreciation for my hard work.  I am thinking he will still enjoy going for a run after work 3 days a week - I just don't see him stopping since he has worked this hard.

Pictures

Ok, here are pictures... not the best but for now, it works.  I tried a front view but honestly, I was totally nipping out and I just didn't want that on my blog so you will have to live with the side view.... I think there is a difference, what do you think?  That is 4 months of hard work and I still have a ways to go but I'll get there.  I haven't looked at my before picture in a while so this is definitely motivating for me. 

I put these next photos up so you can see the difference in my face... yeah, format sucks but it is what it is.

So, what do you think?  I am really happy I started this journey and I know my family is really happy for me.  I will try to be better about pictures (I know, I keep promising but I will try to keep that promise as best as possible.

May Stats - Beginning of Month 5.

Well, I am starting month 5 and I weighed in at my lowest yet: 185.8.  Pretty happy with that considering last month I really went off the wagon with my nutrition.  Below are my measurements:

	Start	Month 1	Month 2	Month 3	Month 4
Chest	45	42	41.5	39	39
Belly Button	41	39	38	37	36.5
Hips	48	45	44	42	41.5
L Arm	14.75	14	13.5	13	13
L Leg	27	27	26.5	26	26

I have to tell you, I am having a really rough time mentally being motivated.  I love to run but running is becoming harder for me because with my injury, I am trying to rest yet get all my runs in.  I am so afraid the injury will prevent me from finishing.  Three summers ago when I was to run in Okoboji, I ended up having gallbladder surgery.  It had to be done (I ended up in the ER twice because I swore I was having a heart attack - imagine my relief when that was not the case but just my gallbladder) but it still sucked because I worked really hard to train for that.

So, I have a week and a half until my 13.1 mile run.  I want to finish and I don't want to end up in the medic tent so if I can accomplish both, I will consider myself a success.  I'm getting really nervous but I know I am going to be so be so excited for myself when I complete the event.  I can't remember when I worked so hard physically for something.  I can see my body changing (I know, picture is needed) and I can feel myself having more energy and just overall feeling better.  I keep thinking I am making an investment in my health and that H deserves a healthy mom... do you think that matters to kids?

So, I am happy with the progress.  5.8 pounds until my next goal is met... I can do this.  Baby steps. :)