Welcome to Tuesday Tunes. Every Tuesday I'll post whatever song has most recently sparked my interest and provided motivation of some form or another for me. Hope they help you too.
Today's song is Waka Waka (This Time for Africa). Actually, this is kind of a two-fer becuase my favorite version of the song is the Spanish one titled Waka Waka (Esto es Africa). Maybe it's becuase I'm trying to learn Spanish and immersion is a great teacher.
Anyway......
This song was the official tune of the 2010 World Cup and I can certainly see why. The message in either version is one of conquering every obstacle and is one I find quite inspiring. No matter if you're running a marathon or just running the race of life, sometimes everyone feels a bit overwhelmed and it's nice to have the reminder that you CAN do this thing.
The Spanish version also has one of the best lines I have ever heard in any tune:
Hay que empezar de cero para tocar el cielo
(You have to start from scratch to touch the sky)
I figure I started at zero when I was 280 pounds. When I finish the half-marathon I will definitely be floating on the clouds.
Whatever goal you set for yourself, believe in yourself and you CAN achieve it. And if you find your motivation slipping a little pop this tune in and go waka-waka'ing throughout your life. You'll feel better soon!
Tuesday, January 31, 2012
Monday, January 30, 2012
The Absurdity of It All
If at first an idea isn't absurd there is no hope for it. -- Albert Einstein
There's a lot of truth in that thought.
The first time I ever considered running in any kind of marathon was when one of the podcasters I listen to did so. He wasn't in any kind of great shape or anything so I figured if he could do it, I probably could.
One day.
Some day.
Of course, at the time I was close to 300 pounds so it certainly wasn't a very achievable goal at the time. To be quite honest, it was a rather absurd little dream.
Now? Now it's absolutely doable and I know I will not fail. And it's the absolute absurdity of the original dream that makes it such a huge and worthwhile goal to me. That's gonna be the feeling I have on the night of November 10th -- complete and total satisfaction and elation and having achieved this absurd little dream!
That's gonna be good!!!!
Friday, January 27, 2012
SMART Goals
I was thinking a lot about goals this week. Tuesday I did my 30 minute weekday run and the average pace came in at 13:03. Wow! Soooo close to that thirteen minute mark. I must admit that I was somewhat impressed with that. Because it wasn't too long ago that I was very happy to break a 15:00 average pace. And yes, I did bask in the joy of getting my pace down to that level.
For a while.
A short while.
But this kind of journey is like climbing a mountain. If you hang out on the ledges too long you'll get comfortable, lose inertia and fail to reach the peak. So after an appropriate amount of time rolling that pace around in my head (and on my tongue to everyone who would listen), it was time to set a new goal.
It was easy to think of a new goal -- I wanted to break through that 13:00 pace mark! But then I remembered .... One of the things I picked up in several management courses is that goals should be SMART. That means they must be all of the following:
So, with that in mind, let's look at my pace goal of breaking the 13:00 pace and see if it was a SMART goal. It was definitely specific -- break that 13:00 wall.
It was measurable thanks to the run tracking program I use called Runkeeper. It was achievable and realistic because it was only 4 seconds faster than what I ran on Tuesday. And it was time based because I planned to meet this goal the very next time I ran.
Of course, there was a bit more to it. You know how it is if you fail to plan. And I don't plan to fail. So, of course I had to come up with a plan that would let me meet this SMART goal. We'll talk about that another day.
So hopefully you've learned a bit about goals and making sure that what you're aiming for is something you can actually hit. Until next time......
What?
Oh, you want to know if I met my goal?
Is the Pope Catholic?
Thursday morning my average pace was 12:53 minutes per mile!!!!! :-)
For a while.
A short while.
But this kind of journey is like climbing a mountain. If you hang out on the ledges too long you'll get comfortable, lose inertia and fail to reach the peak. So after an appropriate amount of time rolling that pace around in my head (and on my tongue to everyone who would listen), it was time to set a new goal.
It was easy to think of a new goal -- I wanted to break through that 13:00 pace mark! But then I remembered .... One of the things I picked up in several management courses is that goals should be SMART. That means they must be all of the following:
- S - Specific. It's not enough to say "I want to lose some weight." You have to be more specific. Maybe you say you want to lose X pounds or maybe you say you want to lose a certain number of inches. But goals must be specific. That specificity helps you visualize it which is the topic of another blog post I'm planning so I won't go into it here but it's extremely important.
- M - Measurable. It's been said that you can't manage what you can't measure. If you can't measure your goal, how are you going to know how close or far away you are? Or if you've even reached it?
- A - Achievable. If it's not something you can actually achieve then you're just setting yourself up for failure. You wouldn't ask your first grader to learn calculus. Unless he's Doogie Howser, of course. He could achieve that but most cannot. Which leads to the next one.....
- R - Realistic. I could say I'm going to look like Penelope Cruz but that's just not gonna happen in this lifetime. It's kind of like the old George Carlin bit about stupid things they say on the airline. At one point he mentions the stewardess reminding passengers to check around their seat for any personal items they may have brought on board. His reply was that he MIGHT have brought his stamp collection. But he didn't. So he's not going to look for it!!
- T - Time Based. Any goal you set should always have a date attached to it. As Little Orphan Annie said, tomorrow is always a day away. If you plan to do something "someday", you'll never do it because someday never, ever comes.
So, with that in mind, let's look at my pace goal of breaking the 13:00 pace and see if it was a SMART goal. It was definitely specific -- break that 13:00 wall.
It was measurable thanks to the run tracking program I use called Runkeeper. It was achievable and realistic because it was only 4 seconds faster than what I ran on Tuesday. And it was time based because I planned to meet this goal the very next time I ran.
Of course, there was a bit more to it. You know how it is if you fail to plan. And I don't plan to fail. So, of course I had to come up with a plan that would let me meet this SMART goal. We'll talk about that another day.
So hopefully you've learned a bit about goals and making sure that what you're aiming for is something you can actually hit. Until next time......
What?
Oh, you want to know if I met my goal?
Is the Pope Catholic?
Thursday morning my average pace was 12:53 minutes per mile!!!!! :-)
Thursday, January 19, 2012
Weight Day
Yesterday was a weight lifting day. I don't like those as much as running days. And no, I can't believe I just said that either. I just feel like I've done so much more when I run. I'm finding myself glad today is a running day.
I started one of the RunDisney training programs Tuesday. It has me running 30 minute maintenance runs on Tuesdays and Thursdays and then a long run on the weekend, starting at 3 miles and working up to 14. This Saturday is supposed to be three miles but since I did 5 last weekend, I'll just keep it at 5 until the plan catches up with me. I do this for 18 weeks and then I'll be alternating 14 mile runs every other weekend with 7 mile runs on the "off" weeks. Should make me more than ready for the half in November.
I was talking with one of the girls at the gym who is usually getting makeup/hair done at the same time as me yesterday. She did the half last year -- the Wine and Dine actually which is the same one I'll be doing. She said she'd be more than happy to go with me. That could be fun... having someone I know to go with me. If nothing else I'll sure be picking her brain about the event. I want to know everything... route, how often they have water along the way, character photo ops along the way, etc.
And again... can't tell me God and Daddy aren't watching over me. Who else would have sent someone like this into my life at just the right time? And don't talk to me about coincidence. I don't believe in them.
Oh and the mudder that I was going to do in February fell through. Couldn't get in to do it free and don't want to pay $50 for the event, $10 each for the kids to come watch, plus money for their food and drink. But my friend found one in April that we can get into for a 2 for 1 price. And spectators are free. Now that's definitely do-able so we'll be doing it. And the event date is 21 April. So that sounds like a pretty good 46th birthday celebration to me... going to get all dirty in the mud climbing through tubes and under barbed wire and over fences and cargo nets and tires and what-all.
I'm having a terrible time with my eating! I just can't seem to get the right amount of protein and carbs and all given the calories I'm willing to eat. Yesterday I hit the protein/carb numbers but went 400 calories over where I wanted to be. Sometime this weekend I'm going to have to get serious about figuring out meals that will get me the nutrition count I want but still be within the calorie count I want. I thought about increasing the number of calories I allow myself but I don't want to do that just yet. I've still got 10 lbs left to lose (14 if you count the number from the scale yesterday). But I want to make sure I'm giving my body what it needs to be able to tone the muscles. Gotta get rid of these goodbye arms, the flab on my belly and boy, oh, boy do I need to develop a butt. Thanks a lot for those flat butt genetics, Mom!!!! ;-)
My nephew has convinced me that I need to eat breakfast. I'm trying. Yesterday I had grits and toast with butter. Today I just had a protein bar. That's a little bit easier, I think. I just have a hard time stomaching the idea of eating first thing in the morning. I haven't done that in years! But I'll give it a try for a while. I'm sure it'll come easier after a couple of weeks. And his reasoning made a lot of sense, so I have to try.
It's so cool to have my own personal trainer to tap into his knowledge. But let's not even get started on how old I feel knowing this boy whose butt I diapered is now a man and a professional in his chosen field. Ugh!
I started one of the RunDisney training programs Tuesday. It has me running 30 minute maintenance runs on Tuesdays and Thursdays and then a long run on the weekend, starting at 3 miles and working up to 14. This Saturday is supposed to be three miles but since I did 5 last weekend, I'll just keep it at 5 until the plan catches up with me. I do this for 18 weeks and then I'll be alternating 14 mile runs every other weekend with 7 mile runs on the "off" weeks. Should make me more than ready for the half in November.
I was talking with one of the girls at the gym who is usually getting makeup/hair done at the same time as me yesterday. She did the half last year -- the Wine and Dine actually which is the same one I'll be doing. She said she'd be more than happy to go with me. That could be fun... having someone I know to go with me. If nothing else I'll sure be picking her brain about the event. I want to know everything... route, how often they have water along the way, character photo ops along the way, etc.
And again... can't tell me God and Daddy aren't watching over me. Who else would have sent someone like this into my life at just the right time? And don't talk to me about coincidence. I don't believe in them.
Oh and the mudder that I was going to do in February fell through. Couldn't get in to do it free and don't want to pay $50 for the event, $10 each for the kids to come watch, plus money for their food and drink. But my friend found one in April that we can get into for a 2 for 1 price. And spectators are free. Now that's definitely do-able so we'll be doing it. And the event date is 21 April. So that sounds like a pretty good 46th birthday celebration to me... going to get all dirty in the mud climbing through tubes and under barbed wire and over fences and cargo nets and tires and what-all.
I'm having a terrible time with my eating! I just can't seem to get the right amount of protein and carbs and all given the calories I'm willing to eat. Yesterday I hit the protein/carb numbers but went 400 calories over where I wanted to be. Sometime this weekend I'm going to have to get serious about figuring out meals that will get me the nutrition count I want but still be within the calorie count I want. I thought about increasing the number of calories I allow myself but I don't want to do that just yet. I've still got 10 lbs left to lose (14 if you count the number from the scale yesterday). But I want to make sure I'm giving my body what it needs to be able to tone the muscles. Gotta get rid of these goodbye arms, the flab on my belly and boy, oh, boy do I need to develop a butt. Thanks a lot for those flat butt genetics, Mom!!!! ;-)
My nephew has convinced me that I need to eat breakfast. I'm trying. Yesterday I had grits and toast with butter. Today I just had a protein bar. That's a little bit easier, I think. I just have a hard time stomaching the idea of eating first thing in the morning. I haven't done that in years! But I'll give it a try for a while. I'm sure it'll come easier after a couple of weeks. And his reasoning made a lot of sense, so I have to try.
It's so cool to have my own personal trainer to tap into his knowledge. But let's not even get started on how old I feel knowing this boy whose butt I diapered is now a man and a professional in his chosen field. Ugh!
Sunday, January 15, 2012
My Body is Screaming Today
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. -- Lance Armstrong
Oh, my body is definitely screaming at me today. Well, not really my whole body. Just my hip and my calf muscles. And they tend to shut up after I move around a bit. So they really only scream when I start moving around again after sitting down or first waking up ... whenever I first start using them again.
I'm sure most of it was caused by yesterday's 5 miler, but I'm also sure wearing heels last night for my son's Young Marines Ball didn't help much either. But what are ya gonna do? Had to have the right shoes for the kickin' little dress that walking/running allowed me to wear.
Ahhhh, but it's hard to remember that when I'm walking around like a 100 year old little old lady. But what I do have to remember is how it will subside. As my muscles and joints get more and more used to putting forth that kind of effort, they will scream less. I guess it's a lot like having kids, huh? Just have to show them who's boss. And for me, that's the mind and the will, not the muscles.
Oh, my body is definitely screaming at me today. Well, not really my whole body. Just my hip and my calf muscles. And they tend to shut up after I move around a bit. So they really only scream when I start moving around again after sitting down or first waking up ... whenever I first start using them again.
I'm sure most of it was caused by yesterday's 5 miler, but I'm also sure wearing heels last night for my son's Young Marines Ball didn't help much either. But what are ya gonna do? Had to have the right shoes for the kickin' little dress that walking/running allowed me to wear.
Ahhhh, but it's hard to remember that when I'm walking around like a 100 year old little old lady. But what I do have to remember is how it will subside. As my muscles and joints get more and more used to putting forth that kind of effort, they will scream less. I guess it's a lot like having kids, huh? Just have to show them who's boss. And for me, that's the mind and the will, not the muscles.
Saturday, January 14, 2012
Today's Run
Well, I did my five miles this morning. It took about an hour and fifteen minutes. Runkeeper says my average pace was 14:48. I'll have to pick that up a bit but I've got the time to do that.
Everything seemed against me this morning. My hip was twinging before I even left the house. I found out the playlist (which I stayed home a bit extra to put together one specifically for this long run) didn't fully transfer to the phone. The tv at the gym got fuzzy at about the 4.25 mile mark and the stupid treadmill kept advising me to cool down (by changing the speed) at about the 4.30 mark. But all of those are just obstacles and I'm not gonna let anything stop me. So, I got my five in!!!!
It's all a mental game anyway, this life thing.....
Everything seemed against me this morning. My hip was twinging before I even left the house. I found out the playlist (which I stayed home a bit extra to put together one specifically for this long run) didn't fully transfer to the phone. The tv at the gym got fuzzy at about the 4.25 mile mark and the stupid treadmill kept advising me to cool down (by changing the speed) at about the 4.30 mark. But all of those are just obstacles and I'm not gonna let anything stop me. So, I got my five in!!!!
It's all a mental game anyway, this life thing.....
And So It Begins...
There have been many times in the past when I have said "man, I shoulda been blogging about this." Why? Well, of course, the answer I'd like to give is because my experiences may help someone else on a similar journey. Sounds good and noble, right? But the truth of the matter is because I'm something of an exhibitionist, I guess, and I just like telling the world what I'm doing.
I guess that's just about the same reason most people blog. I mean, sure ... there are some great blogs out there about various topics. Those are the ones that help other folks out on their journey. Do I expect this blog to become that? Absolutely not. I figure there are maybe 4 people in the world that will read this and them only because I have set the blog up to automatically email them when I post (yeah, you're family... you're stuck with me and my mind droppings). But in general, I expect to be writing for myself, but in a public forum. And while I'm sure Freud would have plenty to say about that, I'm just not gonna dwell on it.
I'll think about that tomorrow.
And so it begins.........
Last fall I decided that I would be doing a 5K run in the spring. I was going to do one in February but then there came about a chance to do a mud run with a girlfriend so I cancelled my idea of registering for the 5K I was going to do. The mud run may fall through. We were going to volunteer so we could do the race for free (free is always good). But they appear to have enough volunteers already so we'd have to pay for the race. That's about $45 and then it's another $10 each for our kids to get in (yes, we pay for our cheering section). And then the kids would need money for food and drinks and such (yes, we're even willing to pay off our cheering section). So that's getting a bit more expensive than either one of us wants to or can deal with right now.
So I'll be looking for another 5K to do. I may still sign up for the one in February.
I'll think about that tomorrow.
But the run I'm really looking forward to is the half marathon in the fall. A half marathon??? Crazy, huh? But when I think of the soaring feeling of accomplishment I'll have when I can finish that... especially when you figure that it will only have been 2 years (at the time) when I was 280 pounds.... yeah, that's definitely a feeling I want. And I talked to King Charming about what I want at the finish line. I want my darling menfolk there in Epcot to cheer me on for finishing and then to spend the evening with me in Epcot (my favorite Disney park) enjoying the ambiance and my sure-to-be overflowing endorphins.
Excuse me while I take a moment to sit back and fantasize about how it's going to feel.......
Okay, I'm back.
Realistically there are two things that could prevent this from happening. Number one is money. A Disney race is not cheap (nothing about Disney is cheap!). And as much as I want that feeling of accomplishment and the enjoyment of the park with my family after the race it is more important to make sure the Eating Machines have food and King Charming has gas for the truck and all that grown-up, adult, responsible stuff. Man, what a potential bummer.
But I won't think about that now... I'll think about that tomorrow.
The other potential stumbling block is myself. Thirteen miles (well, 13.1) is a LONG distance. And I have to maintain at least at 15 min/mile pace so that I don't get swept from the race. What I hear happens is there's a pace car... okay, a pace golf cart.... but if you don't maintain the proper pace, the golf cart driver will kindly offer (insist) that you get in the cart and they'll take you to the bus. You don't finish the race. You don't get the medal that all race finishers get. And, for me at least, you get to live the rest of your life knowing that you failed.
Yeah, I know.. I know.... failure is just a chance to learn and do better next time. And those of you who know me are quite cognizant of how I feel about that so let's just not go there.
So one must maintain a 15 min/mile pace. But when you take into account bathroom breaks and a picture or two taken with the Disney characters along the race route, one must maintain a faster pace than that. I'm aiming for 10 min/mile. Why? Because sometimes Mother Nature can be very insistent. And because yes, I would love to have some pictures of my sweaty, nasty self with the Disney characters. It'd be something to look back over in years to come to remind me that yeah, I did this thing.
So now the question is, can I make myself do this crazy thing? Can get myself ready to do 13.1 miles in less than 3.5 hours (that's the pace thing). Can I? Oh hell yeah! Is it going to be easy? Oh hell no! But then again, anything really worth having never is, right?
Today I sat down and created a new training calendar on Google. I used the Run Disney's Jeff Galloway training program to plan the next 18 weeks of training. Okay, well I almost did. Today I'm going to the gym to do 5 miles just because that's the number I pulled outta my butt yesterday and told my girlfriend I was going to do. And if I don't do 5 miles today then when she inevitably asks me about it I have to admit that I didn't do it. That'd be embarrassing so it's just not gonna happen. The only way to avoid that embarrassment is to drag my butt to the gym this morning and do the 5 miles. So it is what it has to be because it's not gonna be what it could be.
If that makes any sense.
But after today I'm firmly on the Galloway plan. It calls for 30 minute runs twice a week and a long run on the weekend. It builds up from a 3 mile long run up to 14 miles over the course of 18 weeks. Interestingly enough, that puts me at my first 14 mile run on Cinco de Mayo. See! It's meant to be. I'll do my first 14 miler and then will celebrate with Dos Equis (o tal vez tres o quatro Equis....o mas!). From that point on I will alternate 14 mile runs every other weekend with 7 mile runs on the off weekends.
That's the plan. And that's what I'll be blogging about, mostly. If you're reading this, I invite you along for the journey. There are sure to be wins and losses along the way, but every step will be one step closer to that magical moment when I complete the half marathon and get that medal that I covet so much! Every step will be one step closer to that feeling of accomplishment that I know I'll have when I look at a picture of myself in the winter of 2010 juxtaposed with a picture of myself at the finish of the race. And every step will be one step closer to a most wonderful evening at my favorite place in the world with my family around me and my endorphins running high. Every step will be one step closer to what promises to be a most magical, wonderful, empowering evening and something I just gotta have!
And so it begins........
I guess that's just about the same reason most people blog. I mean, sure ... there are some great blogs out there about various topics. Those are the ones that help other folks out on their journey. Do I expect this blog to become that? Absolutely not. I figure there are maybe 4 people in the world that will read this and them only because I have set the blog up to automatically email them when I post (yeah, you're family... you're stuck with me and my mind droppings). But in general, I expect to be writing for myself, but in a public forum. And while I'm sure Freud would have plenty to say about that, I'm just not gonna dwell on it.
I'll think about that tomorrow.
And so it begins.........
Last fall I decided that I would be doing a 5K run in the spring. I was going to do one in February but then there came about a chance to do a mud run with a girlfriend so I cancelled my idea of registering for the 5K I was going to do. The mud run may fall through. We were going to volunteer so we could do the race for free (free is always good). But they appear to have enough volunteers already so we'd have to pay for the race. That's about $45 and then it's another $10 each for our kids to get in (yes, we pay for our cheering section). And then the kids would need money for food and drinks and such (yes, we're even willing to pay off our cheering section). So that's getting a bit more expensive than either one of us wants to or can deal with right now.
So I'll be looking for another 5K to do. I may still sign up for the one in February.
I'll think about that tomorrow.
But the run I'm really looking forward to is the half marathon in the fall. A half marathon??? Crazy, huh? But when I think of the soaring feeling of accomplishment I'll have when I can finish that... especially when you figure that it will only have been 2 years (at the time) when I was 280 pounds.... yeah, that's definitely a feeling I want. And I talked to King Charming about what I want at the finish line. I want my darling menfolk there in Epcot to cheer me on for finishing and then to spend the evening with me in Epcot (my favorite Disney park) enjoying the ambiance and my sure-to-be overflowing endorphins.
Excuse me while I take a moment to sit back and fantasize about how it's going to feel.......
Okay, I'm back.
Realistically there are two things that could prevent this from happening. Number one is money. A Disney race is not cheap (nothing about Disney is cheap!). And as much as I want that feeling of accomplishment and the enjoyment of the park with my family after the race it is more important to make sure the Eating Machines have food and King Charming has gas for the truck and all that grown-up, adult, responsible stuff. Man, what a potential bummer.
But I won't think about that now... I'll think about that tomorrow.
The other potential stumbling block is myself. Thirteen miles (well, 13.1) is a LONG distance. And I have to maintain at least at 15 min/mile pace so that I don't get swept from the race. What I hear happens is there's a pace car... okay, a pace golf cart.... but if you don't maintain the proper pace, the golf cart driver will kindly offer (insist) that you get in the cart and they'll take you to the bus. You don't finish the race. You don't get the medal that all race finishers get. And, for me at least, you get to live the rest of your life knowing that you failed.
Yeah, I know.. I know.... failure is just a chance to learn and do better next time. And those of you who know me are quite cognizant of how I feel about that so let's just not go there.
So one must maintain a 15 min/mile pace. But when you take into account bathroom breaks and a picture or two taken with the Disney characters along the race route, one must maintain a faster pace than that. I'm aiming for 10 min/mile. Why? Because sometimes Mother Nature can be very insistent. And because yes, I would love to have some pictures of my sweaty, nasty self with the Disney characters. It'd be something to look back over in years to come to remind me that yeah, I did this thing.
So now the question is, can I make myself do this crazy thing? Can get myself ready to do 13.1 miles in less than 3.5 hours (that's the pace thing). Can I? Oh hell yeah! Is it going to be easy? Oh hell no! But then again, anything really worth having never is, right?
Today I sat down and created a new training calendar on Google. I used the Run Disney's Jeff Galloway training program to plan the next 18 weeks of training. Okay, well I almost did. Today I'm going to the gym to do 5 miles just because that's the number I pulled outta my butt yesterday and told my girlfriend I was going to do. And if I don't do 5 miles today then when she inevitably asks me about it I have to admit that I didn't do it. That'd be embarrassing so it's just not gonna happen. The only way to avoid that embarrassment is to drag my butt to the gym this morning and do the 5 miles. So it is what it has to be because it's not gonna be what it could be.
If that makes any sense.
But after today I'm firmly on the Galloway plan. It calls for 30 minute runs twice a week and a long run on the weekend. It builds up from a 3 mile long run up to 14 miles over the course of 18 weeks. Interestingly enough, that puts me at my first 14 mile run on Cinco de Mayo. See! It's meant to be. I'll do my first 14 miler and then will celebrate with Dos Equis (o tal vez tres o quatro Equis....o mas!). From that point on I will alternate 14 mile runs every other weekend with 7 mile runs on the off weekends.
That's the plan. And that's what I'll be blogging about, mostly. If you're reading this, I invite you along for the journey. There are sure to be wins and losses along the way, but every step will be one step closer to that magical moment when I complete the half marathon and get that medal that I covet so much! Every step will be one step closer to that feeling of accomplishment that I know I'll have when I look at a picture of myself in the winter of 2010 juxtaposed with a picture of myself at the finish of the race. And every step will be one step closer to a most wonderful evening at my favorite place in the world with my family around me and my endorphins running high. Every step will be one step closer to what promises to be a most magical, wonderful, empowering evening and something I just gotta have!
And so it begins........
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