Topic 18: 10 Signs You Should Invest in Health

Self care is hard. If it was easy we wouldn't have a society plagued by chronic stress and the almighty "Busy Schedule". Having a busy schedule is not something to brag about, it is something we all should really evaluate and adjust.....Sometimes we associate being busy with being IMPORTANT. Well let me tell you, I don't agree. Many important people could be less busy and still be just as important. I could be less busy and still be important. But I digress.....

Investing in your health is investing in YOU, in your LIFE, your FUTURE, and not much is more important than that.... I'm no doctor but I am a mental health professional and here are 10 signs that I pick up on in my office that tell me that you (I, we) should invest in your health.

1. The scale is creeping up up UP.
2. You are grumpy and snappy, at everyone, for anything....
3. You are unhappy most of the time.
4. Your body is achy and sore even though you've been skipping your workouts.
5. You find yourself day dreaming of the beach (mountains, rivers, Paris...you get the idea) more than focusing on your work, family, other responsibilities.
6. Your house is messy and things are piling up.
7. Your kids are grumpy and don't want to be around you.
8. You can't sleep or your sleep habits have either drastically or minimally changed.
9. You have headaches often.
10. You find yourself wanting to punch people in the face (this is my favorite and one I experience often, it tells me I need to start taking care of myself).

So there you have it, 10 in-your-face signs that you might need to invest in your health, in yourself, in your future.....

Topic 17: Why We Love Love (And You Should, Too!)....

Oh. My. Goodness.

Am I done with the 30 Day Writing Challenge that has been happening since October yet? Ugh.....And to top it off I have to talk about loving love? Let me see what I can do....

Why we love love (and you should too!)....

Well love is awesome. When it is good it's GOOD. It feels so great. But when it's not good....it's so not good. Few things in this life have the potential to murder you like love. It doesn't murder you nicely or quickly either. It seems to take joy in your slow, smothering, painful death....But when it is good, the sun is shining, the birds are singing, flowers are blooming, four leaf clovers abound....life is awesome.

Love gives meaning to life. It gives us a reason to wake up each morning, to look forward to each day. I'm not talking about just love for a significant other either. I'm talking about love for yourself, love of life, love of all things good and beautiful. Love of hope, love of fun, love of kindness, love of making others happy....Love makes the world a better place.

If you recall a previous post written to someone I needed to forgive, (HERE) I talk a little bit about love. Love is the difference between good and evil. When you are filled with love there is no room for anger, aggression, hate, vindictive behavior. When you come from love you want what is best for others, you want those that you love to live happily. You want them to feel love, to love and be loved...even if it is not in the way that benefits you.  I truly believe the old saying that goes, "If you love something let it go free. If it doesn't come back, you never had it.  If it comes back, love it forever." How good does it feel when they come back to you?! There is no better feeling than that of being confident in love.....so again, I chose love and it feels good.

In my job when I see couples having trouble I give them this, The 5 A's of Love:

Appreciation
Acceptance
Affection
Attention
Allowance

And if those don't speak to your heart maybe this will: Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails. 

And this my friends, is why we love love and why you should too.....

Myths About Running a Marathon Part III....

Ok, the last 5 myths about taking on the marathon are here! I know you have been on the edge of your seat, just waiting for these final thoughts....if you missed it click here for Part I and here for Part II.

I know by now you have probably already picked your marathon and registered! So these last five myths may make no difference to you at all. I still feel it is important to finish what I start...(get it? Finish a marathon?? Hardy har har!!!).

Myth #16: It's pointless.

Maybe so. But for me it was not. Deciding to train for and run my first marathon was a huge life changing decision for me. I have written a number of blog entries about this. One in particular I wrote about how running a marathon made me feel like I had a unfair advantage in life, a secret weapon, a super power that people would not ever know just looking at me. From the moment I hit REGISTER to the moment I crossed the finish line I was growing and changing as a person. I went from grumpy, unhappy wife and mom, depressed and without direction to an empowered woman. A woman who knew that no matter the challenge, what ever roadblock I come up against, I would prevail. I would take it on and over come it. I would be OK. I would take on life.....just like I did 26.2 miles. So NO. For me running a marathon was not and is not pointless. It is a turning point. A beginning. It will become a keystone to the days and months ahead. You will find yourself in conversations saying things like "Before my first marathon....yadda yadda yadda.....After my marathon I...blah blah blah...." It will change your life.

Myth #17: People will be jealous of me if I do it. 

Well, I can't say for sure or speak for everyone but  yes, someone will be jealous. And it will be awesome.

Myth #18: My dog will love to train with me!!

Um, I'm certainly not a vet nor an animal professional...but I'd have to say FALSE. Of course your dog can run some of your shorter runs with you but that much mileage for your four legged BFF actually isn't good, in my opinion. I'd definitely talk to your vet about it first. Just like you have to work up to it, so does your dog. Just use common sense and don't overdo it. Hip problems are devastating to your dog and it's quality of life.

Myth #19:  I'll do one marathon and that's it. 

Maybe. Just maybe you will be the one and done type. Maybe not. I have known a few to complete one and mark it off their bucket list. But the majority end up being hooked and wanting to do at least one more. So who knows? Not you until you do one!

And finally...

Myth #20: Runners High, it's not real.

Oh yes it is real....that Runner's High is as potent of a high as any drug (not that I know first hand, I can only assume and I have been told by those who do know....and the chemical feel-good hormone released is the same hormone released in others when they get high from other not-so-healthy ways).  The Runner's High is in fact what keeps us going, keeps us running...you've heard it before, "She's out chasing that Runner's High!" Of course! And why wouldn't we be? It feels so good, so amazing! It truly is hard to put into words other than it is something that doesn't always happen but when it does it is amazing and you find yourself chasing it...and wanting to experience it again and again.

So there you have it. 20 myths about the marathon either validated or debunked. So what are you waiting for? It's the perfect time to pick a race, register, and get out there and catch that Runner's High!

Marathon Myths Part II.....

There are so many reasons to not run a marathon. Most them are not true. Not legit. Not anything other than excuses. Of course time is a factor. Logistics alone can be a nightmare. But the truth is if you want to, you will. If you don't want to, have ZERO desire to put your body through 26.2 grueling miles then you don't have to. No biggie. I don't care. No skin off my back. But lets call it like it is....most people don't run a marathon because they either plain and simply don't want to...or they think they can't.

Call a spade a spade. You're afraid. Afraid of the distance? Of failure? Of pain? Afraid of what damage will be done to you body? Of how hard it will be? Afraid of commitment (hey, I don't judge....I've got my own commitment problems, and committing to a marathon is NOT one of them).

If you missed my Myths of Marathon Part 1 you can find it HERE. Now,  let me tell you a few more myths of the marathon.....

Myth #9: If I try and quit then I'm a failure.

False. Making the commitment alone takes guts. Stepping out of your comfort zone and daring to say maybe I can is a win! Many people try and do not cross the finish line. That is not a failure. I have completed three marathons (not a lot, many people have done WAY more than me!) and DNF'd one....and I am here to tell you that DNF (Did Not Finish) hurt in more ways that I can explain. It was one of the THE toughest courses in the U.S., Big Sur California. It is coined THE destination race of the United States. And yes, it was gorgeous. The view was breath taking. The course was killer. And it killed me. I had to quit at mile 20 after beginning a run/walk at mile 11 and finally coming to a complete walk at mile 18. I knew I would not be able to finish and found myself in the shag wagon. It hurt my pride but my knee hurt worse. Quitting was the best option and one that I knew would ensure I could recover and return to the road after I fully healed. So quitting is not a failure. Not starting because you are afraid? Well you be the judge.....

Myth #10: I'll have to put an annoying 26.2 sticker on my car.

Nah! You don't have to. But I bet you'll want to!

Myth #11: I'll have to buy lots of expensive gear.

Again, nahhh.....you might end up wanting to get all the new techie gear, the latest New Balance, and the all-important compression tights. You can train and run in a simple cotton t-shirt (HIGHLY RECOMMEND NOT DOING THAT) but you may pay for it with chaffing and skin rubbed off....but you can get by with simple moisture wicking fabrics that don't cost an arm and a leg. You will find that quality gear just feels better and makes you run faster.....er.......

Myth #12: I'm going to have to run like 127 miles a week. 

Nope. Not at all. It is best if you have a good running base of at least 15-20 miles per week and depending on the coach some say you should have been consistently running for at least a year. I agree that that would be optimal HOWEVER....with the proper plan and smart training you can train for and finish a marathon as a complete Novice, a noob if you will. And you can do that with minimal weekly mileage. Throughout my training for my first marathon my highest mileage week was 40 miles. Everything else was between 10 and 30 miles. The key is to train smart and be realistic about your training and your goal. Training to finish is WAY different than training to qualify for Boston.

Myth #13: I might poop my pants.....

Well....I cannot lie....poop happens. And it's gross. And it's embarrassing. Personally I have never pooped my pants while running but I certainly have had some close calls and thank my lucky stars there was a Honey Bucket close by (and for all y'all from the south, a Honey Bucket is a Porta Potty). Part of the training is figuring out your nutrition, what you can eat and cannot eat. What happens during a run after you eat XYZ? And adjusting accordingly. Running also gets your intestine all worked up and things just happen....and sometimes you poop. Hopefully not in your pants and not on the road. I've seen so many people pooping in bushes along the road or trail....it's just part of it and not for the faint of heart. If you absolutely cannot imagine yourself doing that then just know going in that there is a strong possibility that if you can't find a bathroom or a honey bucket, you might just have an accident if you absolutely refuse to use a bush.

Myth #15: I travel for work (or insert any reason for missing chunks of time in your training plan) and will miss workouts...there is no way I can swing it. 

Nope. Not completely true. My go-to marathon and running guru Hal-Higdon writes that you can stop running for up to 5 days without losing significant conditioning! So that business trip to Vegas that will have you at the slot machines  in a conference 12 hours a day will be fine. Simply ease back into your training plan once you get back. Don't be afraid to take walk breaks or slow your pace. You'll regain that fitness within a week or so.  But really.....we all know that most hotels have finiteness centers....or you could at least go for long walks. The activity will be good for you after sitting all day anyway!


Ok folks....If you have any marathon myths you'd like debunked let me know! I have five more to go.

Merry Christmas and all that Jazz....

It has been a crazy week and the holidays STILL aren't over! What in the world? Take forever!

With LB out of town visiting his dad I have had some free time on my hands. I have been working late a few evenings but when I am not working the house is quiet...my tree is still up with presents under it, waiting for LB to come home and open them. While I am more than ready to take that tree down and put all my holiday stuff away I have to remember that it's important to leave it up....for just a bit longer.

Of course I miss my Little Buddy like crazy when he is gone but I try to make the most of it. I've been able to get my workouts in and on a couple of occasions I've even gotten in two-a-days. While I am still struggling with running I have definitely caught the swimming bug and been getting back in to yoga. Man it feels so good and just after a few classes I can feel I am getting stronger. Swimming has increased my strength as well! I noticed over the weekend that I wanted to go for a swim SO bad! It was that longing like I'd get for a good, hard (or long) run! I just wanted to get in the pool and swim. It feels good to get that desire back. It's been a long time since I've felt that. It doesn't help thought, or maybe it does help (??), that I have put on a few winter pounds, you know to keep me warm and all. The extra weight makes me feel so gross and lethargic and slow....and gross. So I'm motivated to get busy and lose it, but the extra weight makes it that much more difficult to get out there and get moving. UGH.

So with the poundage piled on it really hit me this weekend that I can definitely empathize with others who struggle with their weight. It is hard. And while I don't think I could ever just give up and say "Wow, it's too hard, too much, I'm too far gone..." I can totally see how that would happen. You just start to get bogged down with the extra weight and it feels impossible to overcome it, to lose it. I've been swimming now at least twice a week for about a month.  I know it has taken 6 months to put these extra pounds on and they won't just fall off after a month of a little exercise. But I am hard on myself, and I want to see change (as I put a delicious pizza in my mouth).

I know the reality. Reality is that I have to change my eating habits. But I had thought that since I had been somewhat inactive for 6 months after my shoulder surgery that adding even a little exercise would make a huge difference. But nope. It's not enough. You cannot outrun a....er, fork? Is that how it goes? No, you cannot outrun a bad diet. And that is HASHTAG TRUE y'all.

So I'm not waiting for the New Year to make changes. Change is happening now. Today.  This photo below my friends, is a half marathon training plan, complete with swimming, yoga, and strength training. It goes 17 weeks and puts me running the Oklahoma City Memorial half marathon....Again. After I almost died last time. But I think it is time for a rematch...It also has some information about Whole30, an intense Paleo diet change that will help me break my cycle of sugar and bad eating habits, and hopefully reset me back on track, a path of health and feeling good!



This is the previously mentioned homemade pizza that my bestie's husband made in their outdoor brick oven...it's true, authentic Italian. And delicious....

And of course a picture of Ace recovering from his Holiday Hangover......We partied hard for one week and now it is time to buckle down and get back on track.

So maybe there will be a 5 Mile Year End Review coming....maybe not. Maybe there will be some New Year's Goals coming. Maybe not....and I will soon complete my Marathon Myths. But for now I am focusing on breaking these new habits that I created after moving to OK and getting back to a point where I can race 5 Mile Style again....ready for any race, any distance, any day...

Topic 16: 20 Myths about a Marathon....Part I

Oh boy! A running topic!! This may actually be difficult because I don't really know too many myth about marathons! But I'll debunk a few that I can come up with.

Myth #1: I could never run a marathon

Bologna. Pronounced BULL LONEY. 

I am pretty sure anyone can complete a marathon, given they have proper training and are cleared by their doctor. 

Myth #2:  I can't do a marathon because I can't run the whole way. 

Bologna. Again. Pronounced. BULL LONEY. A marathon is 26.2 miles. Point A to Point B. You can get there running, walking, crawling, hoola hooping (as long as you're on your own two feet, I've seen it...for real), and any combination of these. I used to think it wouldn't count if I walked. But it totally counts. Run. Run/walk. Walk. Who cares?! You did it and it counts!

Myth #3:  My toenails will fall off. 

Maybe. Maybe not. I've never lost a toenail to the marathon. I have many friends who have many times. I think it comes down to your toenail genetics, shoes, socks, lubricated feet, and conditions on race day. If it's raining, like it did in Portland 2010 where is rained like 7 inched in 2 hours, your feet and socks WILL be wet which is very hard on the toenails. And you know what? So what if you do? It's a badge of courage and accomplishment. It is something that most everyone who experiences it brags about. It is a conversation piece. All the cool kids are doing it and it should not be your reason for not taking on the 26.2. 

Myth #4: Only crazy people do it.

Ok. Maybe so....but it's a good kinda crazy!

Myth #5:  I will have to train all the time and have no social life.

#truth

Ok, well 90% true. You do have to train. You have to stick to your plan if you want to finish the marathon with as little pain as possible (there will be pain, but following your training plan helps. Significantly.) But your social life becomes your training. Or your training becomes your social life. You will find that you start hanging out with your running buddies and instead of staying up late you go to bed early and get up early. And you run for miles then go out for a big fat burger and hot coffee. And that is fun! That becomes your social activities and you soon forget any other things you did and you wonder what on earth you did before you had kids you started training for a marathon!

Myth #6: I will get so skinny! 

#false

Sorry. Simply not true for 95% of us. The thing is this, running makes you hungry. And if you don't follow a strict diet (and I don't mean diet like restricting, i mean disciplined eating of healthy foods and a combination of protein, fat, and carb) you will eat your weight in junk and thus not lose any weight. You will certainly see changes in inches and tightening and moving around as body composition repositions but you most certainly will not lose copious amounts of weight....unless you don't eat. In which case you would not be able to cover the distance of 26.2 miles. You will need a lot of energy which as we all know comes in the form of FOOD. And no, not necessarily carbs....which brings me to my next myth....

Myth #7: I hate bread and pasta. I can't run a marathon because I hate carbs. Or I am Paleo....

So? Yes you can. Complex carbs are better anyway! Try beans, lentils, and peas! Green vegetables, oatmeal, potatoes and sweet potatoes! Pumpkin is a good source of complex carb as well.  Eat healthy and eat appropriate portions and you will do just fine. If you find yourself in a brain fog or a slump (often in the middle of a long run if you haven't eaten enough prior) then you readjust your diet before the next run. It is all a game of trial and error. Everyone must find the way their body responds and how best to fuel it. What works for me most certainly won't work for everyone.  But don't let this deter you!

Myth #8: I might get last. And that will be embarrassing.

Uhhh.....don't chose a tiny marathon full of elite athletes. Ok, really...some of these marathons are HUGE. Chances are you won't get last. But yes, I guess there is usually a last person to finish. But who cares! You did it!! 26.2 miles is a long way and a respectable distance! And you just did it! That is all that matters! Also have a running partner that matches you pretty well and run together. You both can be last together! Or you may surprise yourself and not get last at all! And really, in the end no one really cares, it is your race and yours alone. Who cares what those benchwarmers think? Let them lace up and try to run 26.2 miles....then they can say something.

This is getting really long. I think I will break it up into at least two posts. Do you have any marathon myths you'd like debunked? Let me know and I'll give you my 100% personal opinion.

Swim, swim, swimming...

I'm taking a break from my previously scheudled blog topics to actually discuss something fitness related! Yay!! Swimming! 

I've been swimming with the Masters swim team lately and it's going swimmingly. It is hard to make the time, but that's just it, I HAVE to make the time. Practice is from 8-9 PM and by the end of the day I am wiped out. But it is so worth it to just suck it up and go. I have yet to regret going, only regrets are the times I have not gone. 

Here is our 2000 meter workout from Monday. The workout Tuesday night was 2300 meters but I gran out of time and had to call it a day at 2000m. But I am ok with that.

Isn't it beautiful? I love pools. It just looks so calm and inviting!

I am trying to go three times a week in preparation for an actual swim meet end of January. I have verbally committed to swimming the mile. YIKES!!  When I swam 1.2 miles in my 70.3 my time was 42 minutes, I think. I know in the swim meet, in the pool, the times will be much MUCH faster. I know I will be destroyed. I know I won't win. I just hope it doesn't take me 40 minutes! Everyone would be watching me finish! One of my teammates told me her time in the last meet was about 21 minutes and most of the others were around 18 or 19 minutes. Ummm..... Say whaaaa?! Ok. I am not scared though...ok so I AM scared but not scared off... I will try. That is all I can do. Try. Wait, but like Yoda says, there is no try. Only do or do not....And I will do it. If I can get my time under 30 minutes I would be thrilled! I have about  month and a half to get ready for this....Given my first day day in the pool after being released from the surgeon for my shoulder I swam a mile. I know I can cover the distance. I just don't know how fast. Or how graceful. And my turns....oh. my. goodness....my turns are not pretty. But I'm not asking for pretty. I'm asking for completion. And maybe completion in a decent time. Under 40 minutes. Or under 30 minutes. Ok really all I am asking is to finish and to not throw up in the pool. That would not be cool. 

And just throwing this out there....I'm kicking around the idea of a Ragnar Relay in Florida. Just kicking it around. If I can work it into my schedule and figure out the logistics it just might happen. 

Topic 15: 20 Quick Tips About Health....

Health is multifaceted so here are 20 tips for health that encompass all facets of life:

1.  Get plenty of sleep. 

2.  Drink lots of water. 

3.  Eat less sugar. 

4.  Eat more whole foods. 

5.  Sweat. Daily. 

6.  Don't be lazy when you are parking. Don't be that annoying person who waits for four minutes to get the closer spot. You could have parked and walked in already! And gotten a few extra steps in. 

7.  Laugh often. 

8.  Don't be angry. Let things go. 

9.  Don't drink soda. 

10. Cut back on coffee. 

11.  Get a pet and snuggle with it. 

12.  Play with your kids. 

13.  Invest in yourself. Take "me" time and stop making "I'm a busy mom" excuse. You matter. A lot. 

14.  Talk about it. If not to a close friend find a therapist and work through it. 

15.  Drive slow. 

16.  Wake up early and don't be in a rush so that you CAN drive slow. 

17.  Vow to make your house a "Non-Yelling House". There is no need for it and it can cause anxiety in some kids. Even if it's not angry yelling. 

18.  Try yoga or at least meditation and/or mindfulness. 

19.  Count your blessings weekly. 

20.  Dare to day dream and begin to make those dreams a reality....

Do you have anything to add to my list?