Journey Fitness

Run

Tags: marathon, marathon maniacs, race report, Races, running

Are you ready to run a 5k?

Learn to Run class is geared towards people who are ready to step up from walking to brisk cardio walking, or to jogging. The focus is on learning how to run safely without injury in a fun atmosphere. We’ll meet for 8 weeks on Monday evenings and walk/run together with a goal of completing either the Toys for Tots 5k on December 13 (in Arlington) or the Jingle Bell Run 5k on December 14 (in Seattle).

If you already know you can run a 5k, come on out and join us to work on speed or prepare for a 10k. Move from a walker to a jogger or a jogger to a runner!

Cost is $65 for the 8 week session and includes:

• JF 5k Training Program
• Running seminars after our runs
• Running coaching on form, stretching, and remaining injury free
• Camraderie on Monday night runs
• Email support from Coach Tory
• Optional mid-week run
• Fun and your very own cheering and support section on the 5k!

We’ll meet at Jennings Park the first few weeks and then move to other areas in the Everett/Marysville area to get some exposure to different safe areas in which to run. The focus is on getting to the start line ready to go and finishing with a smile on our faces!

Cost does not include registration in the 5k, nor is running the 5k required. Returning students get a $5 discount. All my coaching clients are welcome to run in other runs during the week if I hold additional classes concurrent with this class.

See you on October 20 at 5:00 at Jennings Park! You can sign up the day we start, or go to:
http://www.active.com/event_detail.cfm?event_id=1617644 to sign up!

Tags: 5k, classes, coaching, running, training

Pretty darn good run this morning! I was planning on running the NW Trail Run out at Redmond Preserve, but since we got the van late last night and it isn’t insured, we didn’t feel good about taking it on a long drive. Roy is going to have it checked over today and transfer our insurance over.

Ran 5:1 intervals, which felt good. I can probably do 10:1 but my knee and ankle were REALLY hurting at the end of last week’s 18 so I was hoping to avoid that. I can “feel” them, but they don’t hurt. Ran out to the Casino and around that area. My 25 year HS reunion was held there last night, but we didn’t go. I wasn’t feeling great and the price was pretty high from (what I hear) was a poorly organized event. We were supposed to dress up like the Rat Pack. Nuff Said! I do NOT play dress up (except maybe…well…nevermind). Besides, we graduated in 1983 NOT 1953.

Started out warm-ish. We are having these funky warmy coldy sweaty heavy mornings lately where it’s cloudy, but warm and the air feels thick and heavy.  It’s so strange feeling! Makes me glad I didn’t wear a shirt (as in sleeves, I did wear a TOP).

Stopped at Starbucks at mile 12 and decided that even though the schedule said 14 miles, since I would hit 14.5 if I took the normal route home, I’d take the 3 mile route home and go for the full 15.

Next week is the Grande Ass Marathon from Puyallup to Tacoma. It’s a Marathon Maniacs thing…run from Starbucks to Starbucks to Starbucks (six total) and get your picture taken in each one. How fun is that? I emailed the coordinator to let her know I was coming with an email titled, “YOU MADE A MARATHON JUST FOR ME!!” LOL! I’ll run with my awesome friend, Marie, who got me INTO the Marathon Maniacs. That will be marathon number 13, and the 4th this year. After that, Bellingham then Chicago…Seattle and Christmas (in Olympia) with a goal of 12 marathons in 12 months.

Tags: marathon, running, Starbucks, training

By Tory Klementsen

In any new lifestyle venture, we make many changes. Those changes impact our lives, and it’s important that we figure out how to fit our lives into our lifestyle change, and our lifestyle change into our lives. Often that leads to frustration. How do I juggle children, weight loss, a new exercise regime, work, being a spouse, being a friend, and on…and on…without going crazy?

This doesn’t come easy. It can become overwhelming trying to juggle all of this along with the emotions surrounding making these changes. So often we look around at others and think, “How is it that person has it all together and I can’t even manage to put on two matching socks in the morning?”

First of all, give yourself a break. The beauty of a LIFE change is that you have your entire life to get it perfect. No one expects you to be perfect, so you have to stop expecting that of yourself. You’re going to make mistakes and those mistakes can be extremely valuable. Face that right up front and give yourself permission to make mistakes. Too often we think of mistakes as bad, but mistakes are invaluable! The value of a mistake is the lesson you take from it. If you can look at every mistake as a learning opportunity, take the lesson from it, and work not to repeat the mistake you’re doing great.

Work on small changes one or two at a time. Do not try to overhaul a life of unhealthy habits overnight; you will simply get frustrated and eventually give up. Maybe this week work on adding more vegetables to lunch and dinner. How hard is it to pack a cluster of carrots for lunch, or boil a batch of Brussels sprouts for dinner? Next week you can add another new thing. If it is too overwhelming for a week to add something new, make it a goal to focus on the new habits you have already added.

As you make these changes, make them changes you can live with. Don’t try to do something someone else does just because it works for them. When I first started my own weight journey, I got a LOT of unsolicited, well-meaning advice. “Don’t eat after seven!” and “Don’t snack between meals!” and “You have to eat this” and “You can’t ever eat that.” I think one of the smartest things I learned to do was smile and nod and walk away. I knew this was a lifetime commitment so it had to work for my life. So you know what? I eat after 7:00 every night. I snack between every meal. So how did I lose over 100 pounds breaking all the “rules”? I did it because I set my own rules. I like to have a snack before bed, so I saved calories every day so I could have a snack at night. I knew I’d break if I tried to only eat the requisite “three squares” so I planned 5-7 small meals a day. Is that the “right” way to do things? It doesn’t matter. What matters is that it is the right way for ME to do things, and that I’m still making healthy choices. What is the right way for YOU?

Remember that this is a process. If this week all you can do is replace your candy bar a day habit, with a candy-bar flavored granola bar that is 150 less calories, then that’s great! If staring at a plate of vegetables makes you turn green, start with what you DO like and try a new veggie every week. If you’re not feeling the love from hubbard squash, there are a LOT of other vegetables out there to try. Don’t head out the door to run three miles if you haven’t laced up your sneakers since your senior year in high school, start with a walk and work your way up.

As you build these habits, build in specific non-negotiables and communicate those, as you feel comfortable, to your family. For example, my workout in the morning is non-negotiable. If someone asks me to come into work early, I tell them, “I’m sorry, that’s not possible” and then suggest an alternative time. If I have to reschedule, I will but only under very specific circumstances. I will not cancel. Barring illness, my workout is non-negotiable. I have a number of other things I am inflexible on as well. No, not because I am demanding and want things my way, but because I know what I need to do remain healthy fit and healthy and I’ll ask for that. Learning to speak up was one of the hardest things for me because I tend to be one of those people who says, “Whatever you want to do is fine.” So now I try to be the one to suggest two or three places to eat, two or three entrees for the dinner party, or two or three healthy activities for the weekend. The beauty of non-negotiables is that setting these boundaries are for YOU as well as for others. When I want to hit the snooze alarm and roll over, I remind myself, “Your morning workout is non-negotiable” and I get out of bed.

It may sound cliché, but a journey of a thousand miles DOES begin with a single step. Not only that, it is made up of a lot of tiny little steps taken one right after another. Sometimes you’ll make long strides. Other times you may be taking baby steps. What is important is not the size of the step, but that every step moves you forward towards your goal.

Tags: changes, diet, exercise, Fitness, lifestyle

I swear this marathon was made just for me! You run to SIX Starbucks on your trip through Puyallup to Tacoma. I have to do this…

Title: Michelle’s Grande Ass Marathon
Location: Puyallup, WA
Description: It’s a marathon made just for ME! Run from Starbucks to Starbucks to Starbucks!
Start Time: 06:00
Date: 2008-08-31

Tags: marathon, Races, running, Starbucks

Title: Super Jock and Jill Half Marathon
Location: Woodinville, WA
Description: This will be my FOURTH running of the SJJ Half Marathon.
Start Time: 08:00
Date: 2008-09-01
End Time: 11:00

Title: First Day of School
Location: Everett, WA
Description: First day of classes at Sno Isle
Date: 2008-09-02

This morning on one of the mailing lists I read someone was wanting an opinion on whether she should skip weigh in after a bad week. Another wise weight watcher told her that she never skips weigh ins because it’s just her “rule” that she go each week.

I like that. It made me think. I have set forth “rules” for how I lose and maintain my weight loss. Why? Because I’m one of those anal retentive control freaks (should there be a comma there??) who works very well within guidelines. Now let me be clear. I’m not Harvy Milquetoast. I don’t sit around waiting for someone to tell me what to do. In fact I hate to be told what to do by anyone but me. However, I work very well within boundaries if there is some freedom. From there I set my personal rules for me. Once I set these rules I am adamant that I stick to them.

So here are my five rules for losing and maintaining.

1. I journal every single day. Period. Even on vacation, I’ll bring my Palm and journal.
2. There is no such thing as going off program. Period. Stress, holidays, good times, bad times, etc. will always be there and provide easy excuses to go off so I don’t use them. I have a specific number of calories I eat per day and if the holiday is on a Thursday and and I don’t have enough calories left, I figure a way to fit it in.
3. I step on the scale every single week. Period. That is how I know what’s going on with my body.
4. I take a moment and let it go if the scale isn’t what I want to see. I own up to it on the mailing lists and my weight tracker. If it’s too high, I adjust my maintenance calories. I don’t beat myself up.
5. I exercise six days a week. Period. I need to keep my fire stoked if I want to burn the fuel.

Tags: motivation, Nutrition, rules, Weight Loss, weight watchers

So what do you do when you have lost your motivation? How do you get it back? What keeps you going?

When you’ve lost your motivation, just do it.

When you don’t want to, do it anyhow.

When you think you can’t, you can.

You’re an adult and you can do this but it’s all completely up to you. Your relationship with your body is like every other relationship in your life.

You’re going to get out of it, what you put into it.

When you start a new relationship with someone it’s all hearts and flowers and sunshine and roses and naked angels slinging arrows. After awhile, though, things get real. Most days are great, but then you go through these periods of time when you wake up, look at that lug lying next to you and think “If I just put one thumb into his eye and pushed REALLY hard I might feel better.”

Why would you feel that way? No reason. He’s breathing too loudly or says the word “ideal” when he means “idea.” Nothing big. Just that you’re not feeling particularly lovey dovey right now and you feel a good thumb to the eye might make you feel better.

But you don’t do it. You don’t do it because you know that the feeling will pass. So instead you wake him up with a kiss, ignoring his morning breath and the irritating way he smiles at you with a twinkle and booger in his eye. You know that when it comes down to brass tacks that this relationship is always going to have times when love is a decision, not a perky feeling surrounded by hearts and flowers.

Then a week later you’re thinking of him at work, you send an email that simply says “I love you” and he surprises you with a single rose purchased from the gas station.

You realize that the investment of time and energy, even when you don’t “feel like” making that investment, pays off in the long run.

It’s no different with the relationship with your body. When you start WWers you feel like a million bucks. You’re in control of your destiny! You’re strong! You’re going to be the hottest thing on two legs.

Then life gets in the way and things aren’t quite as fun. Suddenly exercise takes time away from surfing the net. Journaling isn’t fun any more; in fact it’s kind of boring. Every now and again you can rekindle the flame, but for the most part it’s same old same old and let’s face it…same old same old can get plain old plain old after awhile.

So now it comes down to how dedicated are you to making this a long term relationship with your body? If you’re dedicated then even when you don’t want to do it, you do it. Just like the relationship with your  honey, if you make a decision to love your body and not abuse it, you’ll reap the benefits in the long run and they will be magnificent.

Tags: Fitness, motivation, Nutrition

I just got the spend the morning with 5000 amazing women. My friend, Lisa, Roy and I all volunteered at Danskin Triathlon in Seattle. I decided last year that at least once a year I would volunteer at a race, and once a year I would “support” at a race (run with runners and cheer them on). Last October I did race support at Portland for 6 friends, ended up running MORE than a marathon, and having the BEST time. I did it again for the Seattle Marathon, and again had a wonderful time. So I decided to do it again. I know how much I appreciate volunteers because these things don’t happen without them.

So this year I decided to volunteer for Danskin rather than DO Danskin.

As expected, it was a fantastic experience! It is just so incredible to see so many brave women out there challenging themselves in such a fashion. There were large women, small women, women still dealing with cancer, bald women, happy women, emotional women, and all of them were amazing women.

I was positioned at the start of the run portion, so I got to see people as they headed out to their last leg. I screamed myself horse, clapped my hands raw, and loved every minute of it. I think my favorite experience was the woman who hurled herself onto the course, threw her arms in the air and shouted, “Cancer isn’t going to beat me” while she pumped her arms in victory. Wow. What can you say to that, except, “You GO girl!”

Some of the other amazing moments were a little smaller; the mother and daughter who were teared up as they held hands. I’d like to think they were just so thrilled to be there together and finishing this feat that they couldn’t hold it in. The MANY husbands on the sidelines calling out “I love you”s to their wives. The kids jumping up and down when they saw mommy as if she was winning the gold. The shy smiles of appreciation from women who were already swim and bike weary. The last lady, being accompanied by Sally Edwards who said, “I told my friends, ‘I just don’t want to have to walk with Sally’” and Sally’s response, “I get that a lot.” You could tell they were BOTH honored to be there. It was just a really special experience.

If you’ve never been to an event like this, you need to go. Even if you don’t volunteer, just GO and see how TRUE athletes challenge themselves to compete. There are some amazing things going on in Beijing right now, but there were even more amazing things going on in Seattle today.

Tags: cancer, Danskin, motivation, triathlon, volunteering