Monday, January 31 -- Training plans

No matter what your ultimate goal is, having a plan to get there is key. But anyone reading this blog knows that. For the very first 5k I entered, I did no prep. The result was a very speedy lesson in the value of training. I went about 100 yards at a jog before my legs and my breathing failed me. I walked most of the rest of the way, a humbler person. The next event I did, I trained for a month, and things went much better. I had a strategy for the entire race and plans to handle things if they went other than expected. My time was only a little better, but the experience overall was a quantum leap better, more satisfying in so many ways.

S0 ... sign up for the C-2-5k. Plan to walk or plan to run. Set your sights on the 5k (3 miles) or enjoy strolling the one mile course. Look up training plans online or ask around. Practice with a friend, outdoors or inside. On March 19th, come to the church by 8am. Bring your fans to cheer you on. Make your overall goal to finish with a smile. Then stay for breakfast.

Great plan!

Sunday, January 30 -- Loving the outdoors anyway

I know that the weather was often a handy excuse for not exercising. Too cold, too wet, too snowy, too hot, too humid. Really dedicated athletes find a way to work out anyway. Sometimes that means staying home with a workout DVD or going to the gym. But sometimes it actually means finding a way to do a little something outside. Maybe you get a good set of layers so you are warm enough when you start out on your walk (or jog or ride) but can shed layers as you warm up. Sometimes it means changing your path to sidewalks that are kept cleared, or going a shorter distance (so you get moving at least some). Take a shot at changing how you think about the weather and exercise. Get outside your comfort zone, even if it's just a little bit.

As for me, I am going out for a short bike ride. The main roads are clear enough and the temperature is a balmy (!) 30 degrees. I will take the 3-mile loop I usually run. See you out there!

What a week!

I thought that January was suppossed to be a quiet time of year! Not so with our family. There have been tennis matches, solo and ensemble, church stuff, birthdays - on and on. I have made a crucial mistake today. You see, morning is the best time to get in a fitness activity for me. If I say to myself "I will do it later" - well experience tells me it will probably not happen. Perhaps it is just having a set time of day - or perhaps it helps that the morning holds so much promise. It is the prettiest time of day outside, and our energy levels are generally higher. So, the birthday cake that I baked this morning is out of the oven - and I will go out for that run now! Whatever time of day works best for you is great - I will stick with mornings.

Just do something every day!

I am looking out the window at big fluffy snowflakes gracefully falling.  Sometimes I love to run in this weather - if dressed appropriately it can clear out the winter blues like nolthing else.  But facing the double whammy of a head cold and busy family life - it has been the treadmill for me this past week.  Fortunately, I have a few playlists of motivating music - just the thing for the treadmill or walking indoors.  I would be happy to share these with any of you that are interested - just let me know and I will burn them onto a CD that you can load onto your Ipod.  We Michiganders are tough and we don't let January stop us!  Just do a little something every day!  Today I heard of the bittersweet passing of Jack LaLane (did I spell it right?)  He was 96 years young at his passing.  He was always ahead of his time and an example to all of us.  Peace, Vicki

January 23rd Opps

It is no wonder I struggle with exercise, I struggle with remembering. Perhaps I should exercise my brain more. Life is busy, life gets complicated, when it gets overwhelming it is really important to take care of ourselves. Having said that, on the days when I just can't or don't make time to stretch my legs a little bit I can still take care of myself by eating properly and drinking plenty of water. I try to simplify whenever possible. It is the little things that can keep us going down the right path.

Thursday January 20TH Change of direction

I am a planner. I love to Plan. I plan dinners, trips, days that I should stay home to catch up on house work and I plan my time to exercise. Knowing I have a plan helps me; knowing I can change my plans even better. I set a goal to walk/jog a long distance perhaps it's 2 miles. When I start out I am having a bad day. Things ache, my head is not in the game. I want to alter my plan. It can be good to alter my plan. Before I make the final decision I give myself ample time to warm up. Ofter the first 15 minutes in are just about getting out the kinks and getting the juices flowing. After I am warmed up I sometimes continue on to my original plan and sometimes it just isn't happening and I do the minimum and call it a day. I always plan on listening to my body. My body and my head aren't always on the same page and when they are both saying the same thing I listen. Some days I plan a short session and feel so darn good my plan alters and I go farther than I planned. Planning is a good idea.

January 18th Take the time

Sometimes we have days when it just doesn't seem possible sneak in time to walk; on those days I compensate by taking an extra trip up and down the stairs at home or park the car a little further away from where ever I need to go. There are days like yesterday when I forgot to blog and today I may even blog twice. If we have a desire we will find ways to take the time.

January 17th Just a little bit

It occurred to me that there was a time I tried to walk/jog and I failed. I failed because I thought I had to do it faster and farther than I was capable. What made the difference for my success was setting goals that were obtainable on a daily bases. I started walking 1/2 mile then 3/4 to reach one mile, then I slowly added more distance and then I added a tiny bit more speed. I felt good and was proud each day I could accomplish just a little bit more. Today those little bits have added up to miles but I still remember the day I celebrated the 3 mile mark. Honestly It was a greater feeling than the 1/2 marathon I completed. I didn't believe I could ever jog 3 miles and once that was accomplished I knew with dedication any distance could be possible with the proper training.

"proper training" words of wisdom!

Saturday, January 15

The snow is pretty to look at but makes it more of a challenge to get out and move. As noted in today's edition of the Spire, Phil has started a "Walk with Phil" every Wednesday at 5pm inside the church. Then stay for the family dinner. How great is that?

There are all sorts of indoor venues that make it possible for any of us to get out and move around some. Here's to taking a few extra steps this week!

Friday, January 14, 2010

Two weeks into the new year!!

I practice yoga as a cross training. Custom Fit on Macomb has a great Thursday evening class.

Thursday, Jan. 13 - Walking or running in the snow...

Sometimes you have to take it slow on snow and ice. It can be like moving through mashed potatoes.

Wednesday January 12, 2011

Walking in the fresh snow is a pleasure. Wearing snow boots changes the pace and the newness of the environment adds interest.

1/11/11 Why should I?

Most people know that they should exercise, but sometimes they lose sight of why it's so important. The Surgeon General reports that physical activity can have several positive benefits:
· Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer and diabetes.
· Helps maintain healthy bones, muscles and joints.
· Helps control weight, build lean muscle and reduce body fat.
· Helps control joint swelling and pain associated with arthritis.
· Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
And, it can help reduce blood pressure in some with hypertension.

Monday, January 10, 2011

My eyeballs felt really cold on my short walk this morning. 16 degrees - thankfully no wind. Goggles?

Baby, its cold outside

Getting out on a day like today is great- if you dress for it and watch for ice. The sun is shining and the sky is so blue, go for it!!

Saturday, January 8

Here's a quote from a book called Slow Fat Triathlete by Jayne Williams. I encourage you to replace the word "triathlete" with 5k'er or walker wherever you encounter. I think her words apply to us all.

"Being a slow fat triathlete means being a beginner. It's shorthand for anyone who can find in themselves to do a little training and take part in a triathlon [or 5k or any distance event] at their own pace, on their own terms, for their own reasons, with a mix of pride and humor. You don't even have to be literally fat to be a slow fat triathlete. It's kind of a state of mind. Even if I ever get skinny (unlikely) or fast (really unlikely), I'll still be a slow fat triathlete at heart.

Slow fat triathletes laugh at their foibles, celebrate every step of progress, and measure their success by the fun they're having...They don't wait until they lose weight or meet some other precondition to get started doing something they want to do."

Slow really is the new fast!

Friday, January 7

The scene outside the window is wintry -- flakes falling gently and silently, a light wind blowing, sun in and out from behind the clouds, unable to warm the air much, but still welcome. What a great day to take a walk indoors!

Thursday, January 6

The dusting of snow reminds us it is still is winter in Michigan. Indoor venues for walking are looking good. Try the "circuit" at church, which has the advantage of being free. So does the mall, of course, but there are all those other distractions and temptations. Your blogger is going swimming at the Flat Rock Community Center later today and walking at the Tennis Center tomorrow. Saturday is a rest day, training-wise.

Hang in there!

Wednesday, January 5

Today is a training rest day for your blog administrator. How about you?

Tuesday, January 4

The sun is actually out today. Let's go out and bask in it, get that Vitamin D thing going, encourage endorphin production and chalk up some more steps in our training plan!  ;-D

Monday, January 3

This is the day many of us have been avoiding -- the day when our New Year's resolutions are, or ought to be, kicking in. Whatever else you have in mind, I hope you have included starting to move a bit more than you used to.  On the possible training schedule that was provided, today calls for a 10-minute run/walk. This means walk a minute, then run a minute -- 5 times. If you are not aspiring to the run part, consider just walking a little faster every other minute, or alternate walking forward with walking backward. Anything to mix it up a little and get yourself out of your comfort zone.

Let us hear from you.

Sunday, January 2 -- Day 2 of a Blessed New Year

The snow is gone. The air is still. A few white flakes drift through the intermittent sunshine. Roads are relatively dry. It's a great day for a short walk to kick off the training schedule.


Remember -- even a small increase in activity is good for you. Listen to your body. Do what you can (and a teensy bit more, if possible).


Take yourself out for a spin.

January 1, 2011 -- Let the Resolutions Begin!

Happy New Year to all! We are officially kicking off this blog in support of the GIPC 5K challenge. Our goal is modest. Let's do something to improve our health this year, starting today.

We are calling this C-2-5K, which stands for Couch To 5K. The idea is that you can train for a 5K even if you start as a couch potato. At least, that's what it means in running circles. For our GIPC challenge, we are just trying to get moving. March 19th is the finish line. Whether you want to run, jog or walk, we hope you will take up the challenge.

If anyone is looking for a good walking location, try the church itself. During regular office hours, it is open for those who want to walk the circuit through the Fellowship Hall foyer, past the office, along the North hallway past the Green Room, and through the Ed Wing back to FH. Weekday mornings early you can walk at the Middle School or the Tennis Center for $5 a week. Flat Rock Community Center charges $2 for senior drop-ins to walk (for those of us who meet the age criterion). And there's always the mall. Weather need not be a factor.

Remember that even small improvements in your fitness are a good place to start.








Here's hoping for a happy, healthy new year for all!