Motivational Monday #51

Happy Motivational Monday! The kids are back in school today (hopefully all week). The sun was shining today, and I am hoping that some of this snow melts. The piles of snow are so tall that it's hard to even see around corners while driving. I don't even like looking at the forecast, though, because it's definitely not in my favor right now ;)

Anyway, this week I am proud of myself for getting in 10,000 steps each and every day. There were a couple of days were I was about to go to bed and realized I was 500 or so steps short, so I walked around the house to get in the full 10,000. If nothing else, this challenge has made me realize that aside from running, I'm not a very active person. It'll be easier to stay active once the snow melts, because I'll be more likely to go for walks outside; but this challenge has definitely made me move more, which is always good!

Let's see what some of you have been up to this week!

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Britney and her son, Noah (in the stroller), just completed their second 5K distance! The first was my Virtual 5K, which they finished in 34:54; and they just finished this one in 33:00! Noah loves when his mom goes fast while he's in the stroller ;)  Britney said that not too long ago, she couldn't even imagine walking 3.1 miles, let alone running some of it! Her new goal is to work up to running the whole thing without walking.

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Carly just hit a new PR at the Heart Hustle 5K! She said running that race made her miss the 5K distance, and she set a goal to work on coming in under 30 minutes. She still remembers when she was struggling to come in under 40:00 not that long ago!

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Katelyn just finished her longest run to date--15 miles! She is training for her first marathon, and finishing that run was a big confidence-booster to her. She lost about 60 pounds a few years ago, and has maintained it ever since, which she credits to the running. (Katelyn's blog post about her 15-miler)

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Margo had signed up for my Virtual 5K, and the nasty weather prevented her from doing it that weekend. She was determined to do it (better late than never). She attempted to complete it last Sunday, but just 2 kilometers in, she had to call her husband to come pick her up because her stomach was acting up. The next time she tried to go out, one of her cows was about to give birth, so her run got pushed back again. But she finally got it done on the next attempt! It was a cold, snowy run, but she didn't let anything stop her from finishing. (Margo's race report)

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Mia just celebrated her one-year anniversary since she started losing weight! She had been gaining and losing the same 20 pounds for 15 years, and decided she was ready to commit to get the weight off. She started doing Weight Watchers, and exercising with the Wii Fit, the elliptical, and hiking. Over the course of the year, she lost 60 pounds! Last month, she decided to try running. In her words: "I'M SO IN LOVE!" She's already up to 3.5 miles, and she feels amazing. She said she never, in a million years, dreamed she be running one day!

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Stacie recently came across my blog when she was looking for some advice on stopping binge eating. She had gastric bypass nine months ago, but still struggles with binge eating soft foods. In stumbling upon my blog, she decided to work on a goal that had been in the back of her mind her entire life--to start running! She remembers that the fastest mile she ever did in school was about 25 minutes. This past Saturday, she decided to try running, and see just how far she could go without walking. She ended up running an entire mile, without any breaks, in 14:07! She said she was in tears when she was done, and it was "insane and amazing" :)  (I remember running my first mile, and there really is nothing like that experience!)

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Stacie just celebrated the one-year anniversary of when she started losing weight and getting healthy! She's lost a total of 80 pounds, and just signed up for a 10-mile race in March. She says she has good days and bad days, but she doesn't let a bad day turn into two, and she gets right back on track!

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Don't forget to check out the Motivational Monday Facebook post for more stories! Thanks for sharing :)

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Update on Mark, and Ragnar plans

Yesterday, the boys and I went to see Mark at the nursing home. I brought a bunch of stuff that he requested, which had been sitting on my counter all week waiting for me to get a chance to go up there. With all the snow days and crappy weather, I hadn't been up to see him in about five days. He wanted Vernors (ginger ale), small bags of Ruffles AND Lay's potato chips, mini chocolate covered doughnuts, and a bottle of the old fashioned Coca-Cola (with real sugar, rather than corn syrup). If he didn't have Stage 4 cancer, I'd consider myself the worst enabler of all-time for an unhealthy lifestyle ;)

The kids get excited to visit Mark, because Mark always shares some candy with them. I opened and read his cards out loud while the three of them chomped away! Mark asked me to put new batteries in his DVD player, so I was looking for those when I suggested we organize his drawers. I took everything out and put it on his bed, and then put everything back in the drawers in a much more organized way.

While I was doing that, I came across some papers, and Mark excitedly told me that he got mail. He told me to look at it and tell him what it was; it was some paperwork for chemotherapy, that he'd apparently already started! I guess Mark's nephew made the decision to go ahead with chemotherapy, but he didn't tell anyone. When I asked Mark about it, he said he started chemotherapy on Monday (and according to the papers, that was accurate). I was a little shocked, because we'd all expressed that we didn't think chemo was a good idea (which is probably why Mark's nephew didn't tell us it was happening).

I'm glad to see that Mark was doing really well yesterday, though, despite the chemo. When he was diagnosed with Stage 4 cancer in several organs (originating in his lungs), my immediate thought was that he should live the last stage of his life in as much comfort as possible, and from what I've heard, I didn't think that chemo was a good choice at all. The doctors even said that the chemo would just prolong a painful death. But Mark seemed like he was doing really well yesterday, so maybe the chemo is very mild for him? I don't know, but I hope it doesn't get bad.

Anyway, we talked a little about his pizza party, and I left a message with his physical therapist to give me a call about how we can transport Mark to the group home for a day. We still don't know if he'll ever be going back there to live, but he's doing well enough right now that he could probably go for a few hours for his pizza/cake party. Mark is really looking forward to it! I hope that we can do it within the next couple of weeks.

It was a good visit, and I think I'll go again on Tuesday. Tomorrow, he has another chemo appointment, so it probably isn't a good day to go. I'm curious to see how he'll feel on Tuesday. (By the way, thank so much for everyone who continues to pray for him, think about him, send him cards, etc. He really does feel the love!)

I forgot to get a picture today, but I'll try to remember next time. Mark looks good!

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This morning, I just had four miles on the schedule at an easy pace, and I ran it on the treadmill. I moved the pace up and down a bit through the run, based on my heart rate (and boredom level!).

After my run, I signed up for Delta SkyMiles and then bought my ticket to Boston for Ragnar Cape Cod! The Ragnar SoCal is in April, and I'd been planning for that since summertime; but more recently, a reader of my blog, Andrea, asked me if I'd like to join her Ragnar Cape Cod team in May. I was intrigued by the idea of running with complete strangers (honestly, I didn't even "know" Andrea at the time of her email!), and the cost of the trip would be minimal. So I said sure!

Andrea said I could invite a friend to go with me, so I wouldn't be with *all* strangers. I asked Caitlin, and she was excited about it as well. She lives just outside of Boston, which is really convenient for this Ragnar. So I'll fly into Boston on May 8th (Thursday), we'll share a hotel with the rest of the team in Hull, MA on Thursday night. Friday morning starts the race, and goes until Saturday afternoon. Then Caitlin and I will stay a night in Cape Cod Saturday, a night in Boston on Sunday, and then I'll go home that Monday morning. A short, but fun-filled trip :)

When I was going to buy my ticket a couple of weeks ago, I noticed that if I applied for a Delta American Express card, I would get a $50 credit on my ticket, and get a free checked bag on each trip. Since I'm traveling quite a bit this year, I thought it would be worth doing! I received my card yesterday, but figuring everything out online today was a huge pain in the ass. After a lot of messing around with it, I finally got my ticket and earned my first SkyMiles.

Sometimes, I think I may have gotten in over my head by agreeing to do two Ragnar Relays within five weeks of each other, but I'm really excited about both of them. It's kind of funny, because I'm pretty shy, and joining a big group to do something like this is VERY unlike me. But running (and my blog) have really made me step outside of my comfort zone in all kinds of areas, and this is just one of those times. I never would have agreed to do this just four years ago, and now I'm really looking forward to it!

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Just a reminder, tomorrow is Motivational Monday! If you have a picture of a health/fitness accomplishment you'd like to share, you can email it to me at SlimKatie (at) runsforcookies (dot) com, subject: Motivational Monday, with a brief description, and I may include it on tomorrow's post! Can't wait to see what you've all been up to this week :)

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How Paige Lost 130 Pounds

Last week, I introduced Thomas, Runner #6 from my Ragnar SoCal team. I was planning to introduce everyone in order, and I could have SWORN Thomas was #3, but I screwed that up ;)  So you've met Caitlin (#1), me (#2), John (#3), and Thomas (#6). Since I obviously can't count, I'm just going to do this in whatever order it happens to fall into!
Today, I'd like to introduce you to Runner #8--Paige. Paige is so very sweet, and super inspiring. I really wanted her on my From Fat to Finish Line team last year, but I "discovered" her a little too late. When John and I decided to put together a team for SoCal, she was the first person who popped into my head.

Paige has lost a whopping 133 pounds, and kept it off. She became a runner, and her blog name says it all: Finding Joy in the Journey. Her dedication to her journey reminds me of my own. When I finally decided to lose the weight, I was 100% committed, and I wouldn't NOT accept another failure. Paige's mentality was the same, as you'll read below. I hope she inspires you, as she has inspired me!

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There was a time in my life not long ago that I was so miserable and so unhappy. I weighed 278 pounds. Waking up each day and having any kind of motivation was something I fought with daily. The reality of what I had gotten myself into was so out of control, I thought there was no hope. I had a hard time getting around, often times was restricted on what I could do, had to ask for a seat belt extension when flying on an airplane, and rarely joined in on family outings as most things were done outdoors via biking, hiking, etc. 

I was settling in and accepting the fact that I would be Fat Paige forever. It was comfortable (not physically) but it's where I felt safe and secure. I had tried "diets" before, even lost 40 pounds, only to gain it all back and then some. I was a failure at the diet scene so why try? I think I would have been a lot worse off if I didn't have the joy of my two children and amazing husband to be a bright spot in my days. They gave me a reason to get up each morning, put a smile on my face and play Mom, wife, and friend.

Then one evening I was sitting in the recliner with my legs propped up, watching Biggest Loser, eating a Skinny Cow ice cream sandwich, and I could hear myself wheezing as I breathed. I had recently noticed this had become a part of who I was. (The wheezing that is.) I didn't notice it often but it was there. It bothered me.

It was then that I started thinking about my life, about my body, about the fact that it was a gift to me. Yet I hadn't taken care of it the way I knew I should. Was I being selfish and not making good choices? Maybe some of the time. Was it because I really didn't care? No, that wasn't it at all. Was it because I was just being lazy? Maybe. Was it because I was afraid of failure? That was part of it. Or did the real reason lie within the idea that I hadn't ever educated myself properly about food and how it works or doesn't work in my body? Yes, that was it! I had not a clue about how food worked. (Obviously, since I'd already failed at losing weight once before.) 

I always assumed in order to lose the weight you needed to "diet", but I realized that there was no such thing as a "diet" in that sense. It was then that I slowly started to realize that if I was going to decide to do something to lose the weight I had been carrying around, there would be a starting point but there would be no finish line. It would be a lifestyle - something I was comfortable with doing the rest of my life.

I didn't jump into anything right away because the reality of it was I had to be the one to do the work in order to make the change. Only I could physically be the one to change me. Not a trainer. Not my husband. Not books, friends, surgery, meetings, diet foods, shakes, pills or any other advertised gimmick out there.

I had to be the one willing to find myself in this big body of mine and make some lifestyle changes, ones that I would be okay living with forever. 

I often find myself telling people now..."Until your whole heart and soul is ready to make the change, don't bother! And if you are ready, take that leap of faith (no, that was not one bit easy) and just do it! Do whatever it takes to make it happen. There will be sacrifices, many of them, but in the end it will all be worth it."

It took a couple of years of hard work, dedication and the willingness to press on regardless of the moments of discouragement that naturally comes from taking on such a big project. I lost all the weight the 100% natural way - diet and exercise. It was slow and steady, but slow and steady wins the race! I'm happy to say that I reached my goal weight and have maintained it for over a year now; trained and ran my first half-marathon; and am truly learning to love the person that is half the size she used to be.

The best part of all of this is that it's doable. No matter how much weight you have to lose or how daunting the road ahead may seem, anyone can do this. I had well over 100 pounds to lose and I did it! Once you adopt a new way of life and change how you think of food it will become a part of who you are and become very natural. The way you used to eat will soon become foreign and seem very out of sorts to even consider or think about. Just press forward. Have a little faith in yourself. Try something new and never look back. The world ahead is far better and much more rewarding than the one with the unhappy, overweight, unmotivated people like I once was.

One of the greatest things I've learned on this journey is that food is my friend, not my enemy. Also, food is here for me to enjoy as a tool, not as a treatment.

The life of a "part time" runner began for me 3 1/2 years ago. I had just lost 133 pounds and reached my goal weight of 145. The two years leading up to that was when I transformed my body and lost the weight. I lost all my weight by healthy eating and exercise and that's it! It really does work! 

After reaching my goal weight, I needed a new challenge. I had always admired runners but in the back of my head I never believed I could be a runner even if I was skinny because it was something I had never done. I proceeded to jump right in and forgo and 5K or 10K and go straight for a the half marathon. It was currently March and the half marathon was mid June. I got right to work, trained, and traveled to my hometown of Seattle, Washington to run my first half marathon that June. I didn't love every minute of the training and I even doubted myself many times as I was running the race that I would ever be able to finish, but in the end...I did and crossing that finish line was amazing. I was hooked!

Since then, I have trained and ran the Seattle half marathon every year, this June being my fourth year. I still haven't taken up running year round as I still seem to have such a love/hate relationship with it but I do it off and on throughout the year. It has given me a feeling of peace, acceptance, forgiveness and love for myself like never before. I also much enjoy lifting weights, and all other aspects of fitness so running "part time" is just perfect for me.

I am ever so grateful to be apart of this Ragnar team..."Strangers to Sole Mates." It truly is something I've wanted to experience for some time now. It's amazing how much these 11 people have become a part of me in the last several months as we've created friendships behind the scenes like you could never imagine. April can't get here soon enough!  

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You can read more about Paige's "Finding Joy in the Journey" on her blog. 

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Getting crafty

Today was... you guessed it!... another snow day. My kids only had school ONE DAY this week. I could probably count on two hands the number of days they've had school since just before Christmas. The roads were pretty clear today (other than in the neighborhoods), but the windchill was -25 degrees, which was the reason for canceling school.

Yesterday, I had 3.5 miles at half-marathon pace (8:20/mi) on the schedule. But before I got on the treadmill, I thought I might as well do my long run. So I set the treadmill at a long run pace (9:50/mi) and ran that for a little while. About halfway through, I changed my mind, and I decided to run 3.5 and call it quits. So I did 3.5, but much slower than the schedule called for.

This morning at 5:15, we got the phone calls (yes, plural) from the school to announce that school was canceled. After that, I just couldn't fall back asleep. I ended up getting up and running at 6:15, just to get my long run out of the way before breakfast. I always feel so productive when I get in a good run first thing in the morning!

I've really been wanting to get in the habit of slowing my long run pace down to the slow end of my training range. My training range for a long run is 8:48-10:07. I've always looked at the ranges and think that I need to aim for the fast end; but there really isn't a reason to do that. Running at a slower pace is much more enjoyable for me, and there is no better run to truly run for enjoyment than a weekly long run.

Like I wrote yesterday, once I see a certain pace, it's hard to be happy with anything slower than that. But there is a reason for running long runs at a slow pace, and there is a time for faster runs like speed work and tempo runs. As long as I make sure to get in 1-2 faster runs a week, then running my long runs at the slow end of the range won't make me lose the ability to run fast. I learned the reasons for all of this in my RRCA class, but I just have a hard time applying it, I guess! ;)

Today, I set the treadmill at 6.1 mph, and left it there for the entire run. I turned on Flashpoint to watch while I ran, and I felt really good the whole time. I was surprised at how low my heart rate stayed! Usually, for a long run, my average heart rate gets up to the mid- to high-140's. Today, my average was only 139. It gives me hope that all this treadmill running isn't making me lose my fitness ;)

Yesterday, I cleaned out my bedroom closet really well, and when I found a bunch of yarn, I got in the mood to make something. I used to knit and crochet all the time before I started my blog, but now it seems like I spend all my free time doing blog-related stuff. I wanted an instant-gratification project, something that I could finish in an afternoon, because I don't have any patience for longer projects anymore.

I ended up finding this pattern for an ear warmer headband, and I had some chunky yarn for it, so I worked on that while Estelle slept next to me.

It just looks like that pattern, in a long strip, and sewn together to make a loop. It fit really well, was nice and warm, and I think it turned out cute! The finished project:

The only problem with knitting is that it's so inactive. I always feel so lazy when I knit! When I was losing weight, though, it helped to keep from eating at night. My hands were too busy knitting to stuff my face ;)

When I was done with that, I started punching holes in Mark's get-well cards, to turn them into a little display book. His walls are covered in cards and post cards, so I needed another way to display them, and I think this worked out well.

I'd been meaning to do that for a long time, but I always forgot to look for those ring clips. I finally bought some, and I like how it looks with all the cards together like that (and still readable). Mark has probably about 300 more cards that I'd like to put together like this, but his nephew STILL hasn't brought them to the nursing home. I really hope he didn't throw them away. I'm going to make sure I'm the one to take care of moving the cards when Mark leaves the nursing home so it doesn't happen again. The cards really brighten up his room, and it gives the nurses something to chat about with Mark.

I really hope this cold weather goes away soon! I kind of forget what it feels like to be warm. Or see sunshine!

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Thoughts on The Biggest Loser finale

After reading quite a bit about The Biggest Loser season finale, I really wanted to watch it for myself; since we don't have cable, I had to wait for it to be on Hulu. Last night, Jerry and I watched it together. I used to love the show, especially the finale, but it was after season 10 or so that I just didn't like watching anymore. I actually wasn't even going to watch this season at all, but Jerry still wanted to, so I watched with him. I wasn't really caught up in any particular contestant, though.

Anyway, the big controversy over the finale on Tuesday was about Rachel's weight. She weighed 105 pounds when she got on the scale at the finale, and all over the internet, people are saying that she looked "sickly", "too thin", "gaunt", "100 years old", "anorexic", and a whole bunch of other things. I'm not going to comment on what I thought of her appearance, because it's not for me to judge others' appearances. (By BMI standards, she is technically "underweight" now).

I just feel very, very bad for her. She was ashamed of her body when she was obese, and now, I imagine she's excited that she lost the weight; but she's getting bashed for losing too much weight. I feel awful that people are talking about her appearance as if she doesn't have feelings, or that her feelings don't matter. I know how hurtful it is when complete strangers say cruel things about you, especially online. For someone with low self-esteem, it can do some serious damage, even if the comments are well-intentioned. I imagine that in reading those comments, she probably feels like she'll never be "good enough"--she wasn't good enough when she was fat, and now she's not good enough when she's thin. That would be very hard to deal with!

All of that said, I think that The Biggest Loser definitely should make a couple of rule changes to the show. I think that a contestant should be disqualified if they become "underweight" (this has never been an issue until this season). Even better would be some sort of way to win without having to lose "the most" of anything. I don't know how it would work, but here's a thought: what if the person who is closest to goal weight wins? They could pick a healthy goal weight to aim for at the beginning of the show (something that they could reach without taking drastic measures), and whichever contestant comes closest to their particular goal weight at the end, wins.

Of course, that wouldn't be as dramatic, but I think it would solve a lot of the problems that the show has in regards to unhealthy weight loss. When I was running Ragnar Relay with Ada (from season 10), I learned a lot about the "behind the scenes" of the show. I don't know how much Ada was allowed to say, so I don't want to write about it and possibly get her in trouble; but I will say that I definitely don't believe everything I see on TV ;) Ada did say that she was fairly represented, however, as far as her story and her personality. And the overall experience for her was a good one.

photo source

Pete Thomas (from season 2) had a great experience on the show. I was thrilled to see him on the finale last night! When I met him in 2012, he played a big part in my getting back to goal weight. We had a long conversation about maintenance, and I took away a few tidbits that were enlightening to me. He hasn't gained back any of the weight he lost, and I know he works extremely hard at it. But again, he told me about a couple of contestants that had a really hard time feeling "good enough" after the show. They get used to working out for 6-8 hours a day, and then when they get home, they feel like "just" 4 hours isn't good enough. Or, they see a weight loss in double digits each week on the ranch, but at home, losing "just" 4-5 pounds a week isn't good enough.

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It makes me think of the issue that I've noticed with getting too focused on the numbers: once you see a certain number on the scale, anything higher seems like "failure"; once you see a certain race time, any time slower than that feels like "failure". That's why I stopped focusing on the numbers so much, and I'm a lot happier for it. I accepted that my weight isn't the lowest it's ever been, but it's still healthy. I've accepted that running at a slower pace makes me enjoy my runs more, so it's okay not to go for PR's. I definitely feel like I'm "good enough" now, and I don't have to always keep trying to be "better". But I can certainly understand how some of the contestants feel so much pressure to keep upping the ante.

In my perfect television world, The Biggest Loser wouldn't be a contest at all--but rather, a documentation of a group of people who get together at the ranch to learn a healthy lifestyle, and reach a healthy weight. Dramatic? Not really. But certainly inspiring! And then, just like the show now, they'd go home for a few months to continue on their own, and we could see them at the "big reveal". I guess it would be a lot like Extreme Weight Loss, only with a group of people at a ranch, instead of one person at home.

I don't know if I'll watch the next season of The Biggest Loser or not. I'd like to see if the producers make any changes after the issue with Rachel (the show is getting some heat about it). I just think that there has to be a better way of doing it!

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Snow on top of snow on top of snow

I give up trying to get anything done! Today, my kids had their (9th? 10th? 11th?) snow day. I lost count. We were supposed to get 3-6 inches of snow, and it just started snowing when I was on my way home from urgent care last night at around 9:00 (TMI: I had symptoms of a UTI all day yesterday, and I was in so much pain last night that I went to urgent care. Sure enough, it's a bladder infection, so I'm on antibiotics now).

At 5:00, I woke up and wasn't able to fall back asleep. When we get the phone call canceling school, it's usually right at 5:00. So I assumed the kids had school. Then at 5:15, the phone rang, and of course, woke up the kids. The Honeywell Instant Alert System drives me crazy when we get an alert--I get a text, Jerry gets a text, the house phone rings (which also makes my cell phone ring because of call forwarding), then my cell phone rings, and then Jerry's cell phone rings. Oh, and Jerry and I both get an e-mail. We can't even remove our phones from the list (I would prefer just a text), because they want to make sure we get the message.

5:15 AM: message received.

Jerry left for work at 6:00, and he later told me that the roads were absolutely terrible. The 20-minute drive ended up taking 50 minutes. People were driving 10-20 mph on the expressway. So I'm not surprised that school was canceled, but I am seriously questioning when this craziness will end!

It snowed really hard from about 7:00-noon, and we got much more snow than we were expecting. In most places, it was about 10-12 inches deep. (I know this because I spent all afternoon shoveling it!) I wish the pics I took could show just how deep it was, but this was the best I could do:

I have a goal for February to get in 10,000 steps per day. On my rest days, I never even come close to that, unless I go for a couple of walks. Today, I was hoping that I could get in 10,000 without going for any walks, but after cleaning the house all morning, and shoveling the driveway for a couple of hours, I'd only accumulated 4,000 steps. My upper body got a serious workout from shoveling, though!

When I came inside, I was absolutely ravenous, so I had a Clif Bar with a smear of peanut butter on it to hold me over until dinner. Normally, I'm not nearly that hungry at 3:00 in the afternoon, but the shoveling definitely gave me an appetite! I was also really cold when I came it, and when I sat down on the couch, Estelle ran over to me to jump on my lap (like she always does). When she put her paw on my leg, she startled and pulled it back. Then she tentatively pushed on my leg a couple of times, deciding whether to climb on. Normally, I'm a nice warm body for her to lie on top of; but today, she didn't even want to get on my lap after I came in from shoveling ;)

I walked for 45 minutes on the treadmill to accumulate some more steps, but even after that, I was only at 8,500. I don't know how people get 10,000 on days that they don't deliberately exercise!

Another goal I made for February is to stay off of the scale for the entire month. Even though I have been much less focused on numbers for a couple of months, I still weigh daily out of habit. So I was 139 at the beginning of February, and I'm hoping that I'll be at (or less than) 139 by the end of February.

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My friend Linda just pointed out to me that I am on "The Awesome List of the Top 100 Best Running Blogs of 2104"... I didn't know that there were more than 100 running blogs out there, but I'm flattered to be on the list ;)   Anyway, I just wanted to point it out in case you're looking for more running blogs to read. When I get some time, I'm going to go through the list and check it out!

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Finally, I'm going to watch (on Hulu) The Biggest Loser Finale from last night. I've read so much about it on Twitter, that I have to see what all the hype is about!

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Incline interval workout

My kids had another snow day yesterday... can you believe that?! I've lost count how many days they've had off because of this weather. Yesterday, the temp wasn't bad at all--in the teens--but the roads were a couple inches thick with ice from the downpour of rain we got on Saturday. I went for a walk with my IceSpikes yesterday, and I couldn't believe how thick the ice was. I tried to get a good picture to show the ice, but the pics didn't do it justice at all. The streets didn't have just patches of ice--it was literally about two inches thick on top of the entire road.

Needless to say, I'm still using the treadmill. I've actually gotten to the point where I don't mind it anymore! I've been watching Flashpoint, which keeps me interested enough that I actually look forward to the treadmill. Yesterday, I tried a completely different type of run, just for the heck of it, and I ended up really liking it!

In short: 20 x 30 seconds at maximum incline (my treadmill goes to 12%) at pace equivalent to 1-mile race pace (see below), with 30 seconds rest in-between.

In long: First, I determined what my 1-mile race pace equivalent would be, with a 12% incline. My 1-mile race pace on flat ground would be about 6:55 (8.7 mph); but at a 12% incline, I could get the same effort level (and heart rate) by running at a much slower pace. I used a calculator to figure out the equivalent, and it came out to 5.9 mph (a 10:10/mi pace). So by running at 5.9 mph on a 12% incline, it simulates running 8.7 mph on a 0% incline (in terms of effort). Is that clear as mud? Good.

Here is the calculator I used. Click where it says "Calculate equivalent treadmill pace at __% incline" and type in the max incline that your treadmill goes to (usually 10-12). Then, type in your 1-mile race pace (the fastest pace you could run for 1 mile) in the spot on the top right, where it says "Pace". Then click "Submit" and you should get the equivalent pace and miles per hour. That mph is what I used to determine the speed for my treadmill.

So I set the treadmill at 12% incline and 5.9 mph. I hopped on and ran 30 seconds, then hopped off (straddling the sides of the treadmill) and completely rested for 30 seconds. And I repeated that 20 times. It sounds like a lot, but it goes by REALLY quickly.

At first, I thought, "This is WAY too easy... it should feel a lot harder than this" but that was when I realized that the incline was only at 6.5%. I have no idea why it stopped climbing when I pressed the "12", but after 5 of the 30-second intervals, I realized the mistake and increased the incline to 12% for the next 15 intervals. That was definitely a lot harder!

My heart rate was at the top of Zone 3 during most of the intervals, and then when I hopped off to rest, it usually climbed into Zone 4 for a few seconds. It was definitely a tough workout, but I loved that I didn't feel like I was tearing up my legs by running so fast and hard. It was a very gentle run, because of the slower pace and high incline, but it was still a kick-ass workout!

The first 5 intervals were at 6.5% incline by accident, so my HR was lower

Most shocking to me, however, was the number of calories I burned in that short little workout: 198! I was only actually running for half the amount of time shown, so about 10 minutes of actual run time.

I never see a calorie burn even close to that for just over one mile! Anyway, I really enjoyed this workout--it was challenging in a totally different way; I didn't have to run fast; it went by really quickly because each segment was only 30 seconds long; and I burned an insane number of calories.

Because my run was so short in terms of distance, I went for a walk to try and get in my 10,000 steps for the day. I walked to my parents' house, where my kids were playing outside with my dad. My parents live on Lake Erie, which is totally frozen right now for as far as you can see. The kids set up a little sledding hill from my parents' yard down to the lake. I went down it a couple of times, and it was pretty fun!

We walked out onto the lake (the ice was at least two feet thick). I was nervous at first, because I think I watched too many Rescue 911 episodes about people falling through the ice when I was kid! But once I realized just how solid it was, we walked out pretty far.

It was such a gorgeous day with the sun shining! The sun helped melt some of the ice on the roads, so thankfully, the kids had school today. I was planning to go visit Mark today, but Jerry sent me a text when he got to work that he accidentally took both sets of car keys with him... so I was stuck home at home (again). I'll definitely go visit Mark tomorrow!

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Motivational Monday #50

Today is the one-year anniversary of Motivational Mondays! When I first had the idea, I thought it would be a nice "easy post" to throw together once a week; a little break from blogging. Ha! Motivational Monday posts are extremely time consuming ;)  But I get a lot of positive feedback about them, and I really love to read about everyones accomplishments, so it's worth the extra time!

Some great stories today...

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BJ walked a HUGE number of steps in one day! (I've had a hard time getting in 10,000--I'm super impressed by this.) The day included: a walk to the gym, spinning class, 6.2 mile run, walk home, walk to the Metro, walked to the route of the Chinese New Year parade, walk to theater, then a walk home from the Metro. Whew!

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Sharon suffered from severe postpartum depression after her fourth child, and had trouble with simply functioning on a daily basis. On her path to recovery, she says she was forced to get a gym membership in the hope that it would help with the depression; she had used all other options. At first, she couldn't even get through a run on the treadmill without crying; but she didn't care who saw her, because she was so determined to become healthy, both physically and mentally. She is very proud to announce that she completed the Virtual 5K last weekend! That was the farthest distance she'd ever run. (I love seeing the smile, Sharon!)

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Nicki and her daughters did the Biggest Loser run/walk 5K in Las Cruces last weekend! To add to the excitement, her daughters placed in the top 10 of their age group :)

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Last Saturday, Jen completed my Virtual 5K; and her husband was so inspired by her, that he decided to walk 5K on the treadmill the next day! He then came up with the idea to do a 5K every weekend, which inspired Jen to make the same goal. Yesterday, they each completed a second 5K!

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Serena is celebrating her two-year "healthy me" anniversary! She's lost a whopping 138 pounds--exactly half of her starting weight. After having her third child in 2008, she was diagnosed with bipolar disorder, and put on medication. The medication altered her appetite, to where she felt hungry ALL the time. She had already been overweight, but she gained another 73 pounds while on the medication. When she stopped taking the meds, however, she kept the same habits, and realized that she couldn't use the medication as a scapegoat anymore. She decided to lose the weight the healthy way--eating less and moving more. She tracked her calories, and started walking around the block. Eventually, she tried running a little... and then a lot. Now, she can run 10+ miles at a sub-10:00 pace!  She said she feels drastically younger, and much, much happier.

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After having her second child, Meg's weight was stuck at 220 pounds, which made her very unhappy with herself and her weight. Her unhappiness even affected her relationship with her husband, as well as her ability to be the mom she wanted to be. After taking photos for her 2012 Christmas card, she decided she was going to change her lifestyle. She took up running, and has lost 85 pounds over the past year. She's about to run her second 5K, and is trying to work up the nerve to register for a half-marathon (Do it!! I know you can!). Most importantly, she's happy with herself again.

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Wendy completed her first 5K, The Blacklight Run, on Saturday night! Her college roommate, Jennifer, and husband, San Juan, encouraged her and even did the race with her so she'd stay motivated. Wendy's goals were to finish, and to not be last--and she completed both of them! She finished in 1:05, and is already looking forward to beating her time at another 5K :)

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Charanna has lost a total of 94 pounds since she started her journey in July 2012! She doesn't have photos from when she was her heaviest, because she was too embarrassed to be captured by the camera. Now, however, she's feeling triumphant, victorious, and happy to be photographed!

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Congratulations to everyone on your accomplishments! Don't forget to check out more stories on the Motivational Monday Facebook post!

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The story of my life

Ah, the Super Bowl. As someone who is not a fan of football (honestly, "despise" would be an appropriate word for how I feel about the sport), I never watch it. In 1982, the Super Bowl took place on January 24th. My mom was pregnant with me, and she went into labor that morning. She and my dad drove (along with my sister, Jeanie, and my brother, Brian) an hour to the birthing center, only to find out that she was barely dilated. The doctor told her to walk around, so my parents, along with Jeanie and Brian, went to the mall across the street and walked around for a few hours.

My dad was 30, and my mom was 29 in this photo. Good grief, I feel old!

Meanwhile, in Pontiac, Michigan, a very exciting kick-off was happening for Super Bowl XVI.

As you can imagine, my dad and the doctor were beyond thrilled to spend the afternoon at the birthing center waiting for my arrival, rather than watching that game! ;)  Eventually, the doctor sent my mom home because she wasn't progressing, so my parents made the hour-long drive home. Later that night, my mom went into hard labor and went back to the birthing center. I was born at 1:45 in the morning of the 25th.

Because I was born in a birthing center, my brother and sister were allowed to be there and watch the birth. That was much more exciting than the Super Bowl. I figure that I hated football while I was in the womb, and decided to be born during the Super Bowl just to irritate the doctor (and my dad); or maybe I hate football because I was born on Super Bowl Sunday, and the doctor (and my dad) would rather have been watching the big game ;)

My brother was delighted ;)

My fifth birthday took place on the day of Super Bowl XXI, but I was too young to remember that. My "Sweet 16" birthday happened to fall on the day of Super Bowl XXXII. Secondary to planning a wedding, a Sweet 16 birthday is a big deal to teen girls! I remember really hating football for ruining my birthday that year. ;)  The Super Bowl has been in February ever since 2004, though, so it's only been on three of my birthdays--1982, 1987, and 1998.

For the past several years, I've spent a few hours on Super Bowl Sunday doing something useless that I enjoy, and not feeling guilty for it. Since we don't have cable, Jerry took the kids to my parents' house today to watch the game over there; which meant I had the house to myself! I made a yummy dinner that I normally wouldn't make for the family--sauteed shrimp (my kids don't like it, but I love it). I took a hot bath, and then had a glass of Chardonnay to chase the Oreo ice cream while watching an episode or three of Flashpoint. It turned out to be a very nice, relaxing evening!

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Tomorrow is Motivational Monday, so if you have a photo of a health/fitness accomplishment that you'd like to share, you can e-mail it to me at SlimKatie (at) runsforcookies (dot) com, subject: Motivational Monday, along with a brief description, and I may include it on tomorrow's post!

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Thomas' story

I've been wanting to introduce my Ragnar SoCal team for a while, but time just seems to be going WAY too fast... before I know it, it'll be April, and we'll be running from Huntington Beach to San Diego! This team came together much the same way as my Ragnar Florida Keys team--I looked through old emails from readers, or thought of people who have shared their stories with me in some way because of my blog (even some Motivational Monday stories). I sent out some invitations, and the team came together very fast!

It was John who had the idea to put together a team for SoCal, because he lives in San Diego, and he was totally up for having house guests. So John and I collaborated to put the team together, and we've all been getting to know each other. The only person from the team that I knew "in person" was John. I've since met a few others, but the whole team is made up of strangers, which led to our team name: Strangers to Sole Mates. Cute, right? ;)

Over the course of the next several weeks, I'd love to share the stories of my teammates. I previously introduced Caitlin, who is Runner #1; you know me, and I'm Runner #2. John is Runner #3, and I introduced him for the Ragnar Florida Keys. Today, I'd like to introduce Thomas, who is Runner #6...

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I first "met" Thomas when he completed my Virtual 5K last year, and he posted his picture and results on my Facebook page. I don't have many male readers, so he stuck out (and I have to admit, he's pretty darn cute!). I noticed that he was a very regular commenter on my blog, which led me to check out his blog. Thomas shares my love of numbers and data, so I liked reading about his runs and his race reports. I later learned that he'd started running to lose weight! I never would have guessed that he used to be 50 pounds heavier.

Something else that really struck me about Thomas is that he is SO very kind and genuine. When I read (on Motivational Monday) that he was part of the Big Brothers Big Sisters program, I thought it was so great that he would spend his time as a "Big Brother" to a boy named Brandon. As I've gotten to know Thomas, I've learned that he has a very fun side to him, and a great sense of humor. I'm so glad I asked him to join our team!

Some of Thomas' quality time with Brandon is spent running 5K's

Without further ado, I present Thomas...

Hi there, I'm Thomas. I'm excited to be sharing this awesome experience with such amazing, inspirational people. Honestly, I feel like they are WAY more inspirational than me (I only had to lose 50 lbs) but the fact I am now a runner is a miracle in itself!

On the left is Thomas after walking a 5K in 2010--he said his legs were killing
him after that! On the right is Thomas after *winning* a half-marathon in 2013!

I HATED running my entire life. Even before losing the weight for good, when I'd try to lose weight, I would often run, since I never joined a gym or anything. I always felt great after, but the running part abso-frickin-lutely sucked. I dreaded it. So I never lasted more than a few weeks and any weight I lost would come right back.

When I went to lose the 50 pounds for good, I lost about two pounds a week doing two things... watching what I ate and exercising. Since I 'hated' running (and treadmills... still hate those) I decided the elliptical was the machine for me. And it was! I loved 'running' on there and stayed motivated. The weight was slowly falling off. The problem was that machine was in the workout room at my apartment complex and there was only one. And after getting lucky for a few months finding it free most the time, all of a sudden every time I wanted to work out, it was occupied.

So instead of waiting, I would take off on the streets, annoyed. I could just run for 35 minutes and call it good. That way I didn't have to wait around. Now, I still didn't like running, but I was in decent enough shape from the elliptical that it didn't suck quite as bad. It was very different than the elliptical, and I was going slow (compared to my current pace) at 11-12 minutes/mile, but I would bust out a 5k in place of 30 minutes on the elliptical.

Eventually, those runs became more and more frequent. I would seriously be happy when I saw the elliptical occupied. I still didn't want to admit I liked running, but those 3-mile loops outside in the fresh air were suddenly a lot more appealing than that stuffy room.

Once I did my first 5k race, I was hooked. I LOVED racing, and still do. Without races, I'm not sure I would be running. Once I did one 5k, I needed to do another, then another, then a 10k. Eventually I did a half marathon and set a goal of completing a marathon. In October, I completed my first marathon, the Portland Marathon, in 3:36:42!

To sum things up: even now, runs aren't always great. Rarely am I grinning my head off during a run. Sometimes they suck. However, I love running. I love running for the friends it has given me, the way it allows me to maintain my weight loss, and how I am able to set and accomplish really ambitious goals like completing a marathon. And I love that is has allowed me to have the opportunity to share this Ragnar journey with 11 of my new friends!

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You can check out Thomas' Blog to read about his running shenanigans (and be amazed at how speedy he is!)

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