A Tenacious 10 and An Unexpected Resistance Workout

Good evening folks!  Let's play highlights/lowlights, shall we?  Alrighty:

Highlights:
1.  Today, I officially joined double digits land by successfully finishing a 10 miler.  I was supposed to complete this training walk on Friday but snow and ice got in the way.  I spent much of today putting it off until I was forced to face the fact that if I didn't leave, it would be dark before I was done.  I will say that while I finished the 10 in a decent time (2 hrs, 13 mins, 36 sec; ~4.5mph pace), I was not happy with my pacing.  I started off slower (as per usual, my first 2 miles are always the slowest), then majorly sped up and ended up burning out around mile 8.5.  I pushed through and finished though and for that, I am super proud of myself!

This was also the first time I brought something to eat along for the middle of my walk.  I brought a box of raisins and ate some around miles 7, 8, and 9.  I choked on one in the middle there...raisins might not have been the best idea but they were effective.

2.  It was a beautiful day!  Mid-40's and sunny!  I started out wearing gloves but they came off within the first 1/2 mile.  I really couldn't have asked for better weather at the end of February! 

Lowlights:
1.  While it was a beautiful day, there was a major sustained wind!  This led to two things:  1) I got blown off the trail (literally) and into the mud more times that I care to recall; and 2) an unexpected resistance workout.  My arms, shoulders, and neck are aching and it is not because of yesterday's real resistance workout!  (Maybe this should actually be a highlight as, hey, two birds, one stone!)

2. Also, the beautiful day led to a lot of snow melt which meant a very muddy, wet, and puddle-y walking trail!  My feet were soaked within the first half mile and are not feeling too fantastic right now.  I'm guessing a few blisters will be showing up by morning as I can feel them but can't see them yet.

I like the highlights the best, so let's just focus on those for the rest of the night!  Have a great rest of your Sunday!

Good Eats & Challenge/Training Updates

Sunday again?  My, how fast a week goes!  Last week I posted that I was embarking on my Eat for Fuel Challenge.  So, to update as it has been a full week, I have been working very hard and am making better choices but I haven't been hitting 100%.  I ate much better this week.  I have been choosing veggies and fruit over chips but I have been over in calories every day of the past week except yesterday.  I did lose a pound last week though so I'm not worried about being over in calories.  I have been so hungry and I am trying to listen to my body over trying to hit a number goal.  It obviously worked last week, so I think I am on the right track!  The Challenge continues!

As far as my half training, I have been backing off training a bit the last 2-3 weeks.  I needed a mental and physical break in the beginning and then work got in the way.  This past week, I was scheduled for a 10-mile walk and it ended up snowing 5-6" the night before so the sidewalks were too icy.  Never-the-less, I plan to get my 10 miles in today!  I will say that breaking the double digit barrier is a little daunting.  Here's hoping everything goes well!  I am fueling up with baked oatmeal this morning (recipe below).

As mentioned before, my camera is officially dead, so no photos of the good eats below.  I actually attempted to take pictures with my ol' trusty point and shoot but, well, they were not good.  My bday is in less than a month and since this is a big one and I never buy myself anything (never go out to eat or the movies, no extras...) I am planning to give myself a pretty good gift this year.  I need a new camera.  However, I want a Garmin watch for training and a Fitbit.  Decisions, decisions!  Suggestions on a new camera are welcome!  Also, if you have a Garmin watch of any sort or a Fitbit, I'd love to hear about these products!  I know I can't swing all three so a decision must be made soon!

Now for the good eats.  Every now and then I want oatmeal.  Before Celiac, I ate oatmeal almost every morning (the microwave/instant kind).  While gluten-free instant varieties are available, they are way out of my regular price range.  I typically do not have the time on a work morning to make stove-top oatmeal so baked oatmeal is a perfect compromise.  I make it on the weekend and have it all week!

I have also been experimenting with an alternative to a potato pancake.  My parents make the best potato pancakes but I tend to not want all the carbs and calories associated with potatoes.  Plus, I hate how long potatoes take to shred and cook.  Too much work.  I have been working with spaghetti squash as a substitute for potatoes and I guess the third time is a charm since my spaghetti squash pancakes last night tasted just like my parent's potato pancakes - oniony and crispy.  Delicious!

Baked Oatmeal
Based off of this recipe
Makes 4 servings or 6 small side dish servings

1 cup gluten-free steel cut oats (I use Bob's Red Mill)
1 cup milk (any variety will work - almond, soy, cow's)
1 cup water
40 g gluten free pancake mix (or one serving, I use Bob's Red Mill again)
Cinnamon to taste
Fresh fruit of your choice (I prefer blueberries or a chopped apple)

Combine all ingredients in a mixing bowl and pour into a 1/2 casserole dish (I like my glass pyrex for this).  Bake at 350F for 45 minutes, or until the oatmeal is soft.  The top may be wet but that is okay.  Allow to cool for 10 minutes before cutting and serving.  Top with brown sugar or agave syrup.

Spaghetti Squash Pancakes

Makes 2 servings

1/2 of cooked and shredded spaghetti squash*

15 g flour (I used garbanzo bean flour)

1/3 of a medium onion, grated

Salt and Pepper to taste

Preheat a skillet on medium high on the stove top.  Mix all ingredients together and shape into pancakes.  Spray the skillet with a small amount of olive oil.  Cook the pancakes until golden brown on both sides.  Eat up!  I like these with ketchup but I know my mom will be shaking her head and saying that butter + salt is best!

*There is a variety of ways to cook spaghetti squash however I find the microwave to be most efficient.  Cut the squash in half and scoop out the seeds.  Wrap the cut-side of the squash in a wet paper towel and place cut-side down on a microwavable plate.  Microwave for 15 minutes (or until the entire squash is soft).  Allow to cool to be able to handle and then use a fork to pull out the shreds of the squash.  You can also bake the squash in the oven (without the paper towel).

Eat for Fuel Challenge

Ah, Sunday.  I love you!  I have been going, going, going nonstop for a couple weeks and plan to take much of the day off.  I had a very hard time getting out of bed this morning and am having a hard time getting myself motivated to do much of anything lately.  I took a bit of a mental and physical break from my HM training this week as I was feeling like I was coming down with something and was just overall exhausted.

I was paging through my food journal this morning and realized that, while I my weight has been heading in the right direction (down!), I have not been hitting my calorie goals as often as I like and the foods I have been eating are not optimal.  I think this is why I have been so sluggish lately (on top of having just too much to do and too little time to sleep!).  The way I have been eating is just not going to cut it for the long term.  I haven't been too far off, but I can feel myself slipping here and there and I need to refocus myself before I let go of all control.

Since my 30th bday is officially one month (31 days) away, and my main goal is to go into my 30's as healthy as possible, I've decided to challenge myself to focus on eating foods that will healthfully fuel my body for both my everyday life and my HM training.  So, here's the plan:

31-Day Eat for Fuel Challenge

The plan is to spend the next 31 days eating 90% from the list below and in combinations that will properly fuel my body (fats + proteins + carbs + fruits/veggies).  10% of my daily calories and food intake can come from foods off the list (like coffee!).  I hope to meet my calorie goals (not over or under) 6 out of 7 days a week.  I will also be planning all of my food the night before with some flexibility built in for those times when cravings hit.

Fuel Foods:

All fruits

All veggies

Beans

Eggs

Peanut Butter (no sugar added)

Fish

Chicken or Turkey

Lentils

Quinoa
Nuts/Seeds

Oatmeal/Oats

Brown Rice

Chia and Flax

Olive Oil

Vinegar

Salsa

Spices

Yogurt

Milk

Agave

Tea

(note - I'm probably forgetting some foods and may add to this list)

Anyone up for doing this challenge with me?  I think this will be a great way to enter my 30's and am excited to be back on track.  Challenges always motivate me!

Review: Bob Harper's Ultimate Body Cardio Body DVD

Good snowy evening!  It's been a good, but busy, day!  Yesterday, I did a review of Bob Harper's Cardio Conditioning DVD that I worked through on Saturday.  Since I have been really working hard to incorporate variety into my half marathon training to avoid burnout and my body becoming too used to walking, I decided to do another workout DVD today.  Although I had only planned enough time to do a 30 minute workout, I ended up doing a 60-minuter and raced through the rest of my day.  :)

Today, I did Bob Harper's Ultimate Cardio Body DVD.  I bought this DVD at some point but have never done it (not sure why).

Note: I only completed the 60-minute workout, not the 10 minute glute challenge, so I am not reviewing the second workout.

Despite this workout starting off with insane amounts of my least favorite exercise ever, lunges, I loved this DVD!  I felt challenged, though I probably would have been better off with two sets of weights.  This is a similar problem that I had with the Cardio Conditioning DVD as I am stronger at some exercises than others (this, by the way, is my own issue, not the DVD's - just something to be aware of). 

Although this workout didn't feel that much like a traditional cardio workout, my heart was definitely pounding at certain moments.  I loved that Bob took your heart "on a roller coaster ride."  I don't usually challenge myself this way as I tend to walk at the same speed for a long period of time and this left me feeling very energized after my workout! 

Although this isn't a traditional cardio workout, it is not a low-impact workout either.  It's not as high impact as other videos (like Jillian Michael's Burn Fat Boost Metabolism, which does not use weights) but you will be jumping quite a bit, sometimes with weights in hand.  The only thing that bothered my knees was the lunges.  Bob also ends the workout with a 2-3 minute crazy cardio shot that I loved.

Finally, if nothing else, you will get a kick out of Bob Harper's socks.  He wears black shorts, black shoes, and black knee socks.  I don't normally care that much what people are wearing (especially in a DVD like this) but it had me wondering the entire time who picked that out for him.  If you make it to the cool down, you'll get to hear his joke about it.

All in all, this is an awesome workout, perfect for adding a little variety into my workout schedule!  I plan to keep this in regular rotation as I really love to kill weights, abs, and cardio in one shot, especially on busy days like today.  It's too early to tell if I'm going to be sore from this but seeing as I was sore from the Cardio Conditioning video, I likely will be from this one as well.  We'll see tomorrow morning!

Review: Bob Harper's Cardio Conditioning DVD

I hope everyone is having an awesome weekend and staying warm!  I have been trying to incorporate more free weights and strength exercises into my half marathon training.  I am trying to schedule at least 2-3 days of cross training and/or free weights into my workout plan each week.  I just feel so much stronger and I am better able to support myself when walking for long distances when I my core, arm, and leg muscles are well conditioned.

I have several workout videos that include weights (cardio + weights = 2 birds/one stone) but I usually stick with Jillian Michael's videos like Ripped in 30 or 30 Day Shred.  I was looking for a bigger (and longer) challenge yesterday so I popped in Bob Harper's Cardio Conditioning DVD.  I got this DVD about a year ago and I did the 60 minute workout a few times but never made it through the entire thing.

Yesterday, I did make it through, so I thought I'd offer a review of this workout.

This is a fairly challenging workout and definitely worked muscles that I don't exercise on a regular basis (as made obvious by slightly sore upper arms and legs this morning).  I liked this workout for several reasons:  it incorporated different exercises than I usually do (varied workouts are so important to keep my body from getting used to my workouts), it was longer than most workout videos, it didn't contain lunges (oh, how much do I hate lunges?), and I was sweating pretty good throughout the majority of this workout.  I liked that you pushed yourself for about 45-50 minutes and then went into an ab workout and started cooling down.  There is also a countdown on the screen, which is really nice to know how much longer you have to go.  I believe there is a way to turn the countdown off.

This workout probably would have been more productive to me if I had two sets of weights (one light, one heavy), but I completed the entire workout with 5 lb weights and it was fine.

Now for what I didn't like:  this workout is extremely repetitive.  If you don't like squats, kettle bell-like swings, and dead lifts (with a weird squat included in these), this is not the workout for you.  I don't think I would do this more than once every week or two because I can see myself getting very bored with this and because I tend to get lower back pain with dead lift.  I have previously done the 25 minute workout included in the video (it's more like 23 mins) and felt like it was too short and I didn't get a good workout.

All in all , this is a good DVD, and will likely land in my weekly or biweekly video rotation.

Have a happy and healthy day!

Half Marathon - FAQ's Part I

I woke up this morning thinking about spring.  We've had a very easy winter and yet, I have such horrible spring fever!  I dug through the piles of coffee in my pantry and managed to find some left over orange creme from Door County Coffee!  The smell and taste of this coffee makes me feel like I could walk outside in a t-shirt (and not be cold).  So summery.  I'm looking forward to DCC releasing it again this spring (it's a seasonal coffee) because the stuff in my pantry was a bit stale and off tasting.  At least it still smelled good! 

A quick note - my camera has officially keeled over and only saves about 1 out of every 10 pictures appropriately (all the rest are "corrupt").  So I apologize ahead of time for not a lot of photos in my posts.  I am trying to decide whether I should get it fixed or upgrade.

I have been getting quite a few questions about my half marathon that I am currently training for.  Some have been from people that I don't know via e-mail (a first for me and very exciting - this is a pretty small blog!) and some from people I am very close to.  I thought it might be fun to do a couple of FAQ posts and also post updates on my training weekly as this will (hopefully) help keep me on track.  So here we go!  If you have questions that are not answered below, add them to the comments or shoot me an e-mail!

Why a half marathon?
I started randomly saying last summer, "Wouldn't it be cool to do a half marathon next summer?"  It wasn't a serious suggestion, just something that I thought would be fun.  I decided to sign up for the 5-mile Turkey Trot this past fall and spent all fall working towards increasing my distance and speed (yes, it took that long!).  I was very happy with my time (averaged a 13 min 3 sec pace - walking the entire way).  I felt as though I had really pushed myself and accomplished something.

After the Turkey Trot, the weather got cold, finals came around, and I got lazy.  Right before Christmas, I started to seriously consider a longer distance race.  I started walking longer distances outside and on the treadmill and was surprised at what my body could actually do.  I really don't think we give ourselves enough credit - our bodies are capable of a lot!

A few people (including my pain management doctor) have called me an "athlete" in the past couple of months but this doesn't resonate with me.  According to the Free Dictionary, an athlete is:

"A person possessing the natural or acquired traits, such as strength, agility, and endurance, that are necessary for physical exercise or sports, especially those performed in competitive contexts."

 This is not me.  I have always thought that weight loss is a huge mental game and I still see myself as the chubby kid whose gym teacher used to tell her to skip forward and backward rolls because there was no way she was going to be able to do them (I could, by the way).  So, I have something to prove to myself.  I need to prove to myself that I am, in fact, an athlete and someone capable of committing to the training for this event and completing it successfully.

I think this is a good distance for me.  It's a challenging distance to maintain a good pace and I definitely need to train my body to be in good enough physical and mental shape to accomplish this, but it is not so long that the training takes over my entire life.  I am definitely moving towards being an endurance exerciser.  I feel like I don't hit a good stride until I've been walking 3-4 miles.  After that, I usually can just cruise along.  :)

What half did you chose?  Why did you chose it?
I am signed up for the Green Bay Cellcom (Half)Marathon.

My main goal for this race is to just finish it!  While I would like to complete the race knowing that I did my best, I'm not putting a time limit on myself.  If I trip and fall on my face (hey - it's known to happen) and I need 7 hours to finish this race, I can take it.  Most races that I have researched give you a time limit that you have to finish within.  Many require an average pace of 14-16 min/mile.  While this is absolutely doable for me, I want the super-cushy 7 hour limit that the GB race offers.  The timing worked out quite well too as I will be just finishing up the semester and I don't know what I will be doing this summer yet.

Why are you walking the half?
There's a few reasons:

1. I don't love running.

2.  Last spring I made it a goal to run a full mile without stopping as I had never in my life done that.  Once I met that (and was up to nearly 3 miles running without stopping), I started having major issues with my knees and hips.  These issues continued until I was forced to stop as I wouldn't be able to walk normally and without intense pain for two to three days after each run.  I don't see the point of hurting myself while trying to be healthy. 

While I don't love running, I LOVE walking.  It's calming and great exercise without all the high impact problems (especially if you can go at a decent speed).

If you're not running, why train?
I know that I am capable of going out and walking 13.1 miles.  I could probably finish this race in a respectable amount of time even.  I mean, I hiked 12.5 miles in Glacier National Park when I was ~60 pounds heavier than I am now.

I have a reason behind why I am training and why I'm training for so long:  I'm in this for the training more than the race.  I need something to keep me on track when I am tired (or being lazy) and really don't want to work out. 

For instance, on Monday, I was having a very bad workout day.  About two miles into my walk, I wanted to quit and just call it a day.  In the past, I probably would have.  However, just the thought that I was going to be doing the half really spurred me on.  I ended up completing six miles in an hour and 20 mins.  While I was tired and didn't want to do it, my body was capable and I taken a rest day on Sunday so I knew I could push myself.

How far into training are you?  What training plan are you following
My longest training walk so far is 9 miles.  Last week, I started working on putting together my own training plan.  Since I am training over quite a lengthy period of time and am already pretty strong, most training plans just don't seem like a good fit for me (see Hal Higdon's Half Marathon Walking Program and The Walking Site's Program for good examples).

To view my current training plan, click here.  I am using this doc as a way to plan my workouts for the week and then log in what I actually did.  While I have a semi-set plan for my longer training walks (which may or may not change a little depending on weather, fatigue, etc.), I am leaving the rest of my weeks open to planning the week before.  I hope that this will give me maximum flexibility for cross training and free weights and it will allow me to alter my workout schedule based on the weather.  Let's face the truth here:  I hate the gym and I'd rather workout outside. :)


Have a good Saturday.

Chocolate Chip Banana Muffins

Morning!  Looks like the horrifying snow armageddon that everyone had been warning me about all week completely missed us and it's going to be a beautifully sunny February day!  To celebrate being able to workout outside yet again today, I decided to make Chocolate Chip Banana Muffins.  I have the baking bug lately!

This recipe is based off of the SkinnyTaste.com's Petite Chocolate Chip Banana Bread Loaves recipe.  While this recipe is already low in calories, fairly healthy, and (best of all) portion controlled, I decided to tailor it to be gluten free and a little more Alisa-healthy.

Keep in mind, most good bakers will mix the wet and dry ingredients separately and then combine.  I, however, do not ever have the patience to do that.  I just put everything in a bowl and mix.  I also do not own a mixer, so I stir everything hand.  Do whichever methods makes you feel best about the outcome of the muffins.

One word for these - awesomely delicious!  Okay, that's two...but it deserves two!

Chocolate Chip Banana Muffins

Makes 15 muffins, 94 calories per muffin

Ingredients
3 small to medium ripe bananas, mashed
1/3 cup pureed pumpkin
1 + 1/4 cups garbanzo bean flour (I used Bob's Red Mill...so much higher in fiber and protein and lower in calories than most other GF flours that I have found)
1 Tbsp ground chia seeds
2 Tbsp ground flax meal
1/3 cup agave nectar
2 egg whites
3/4 tsp baking powder
1/2 tsp salt
3/4 tsp vanilla extract
1/4 cup water
50 grams mini chocolate chips (about 3.5 Tbsp)

Mix all ingredients thoroughly and fill lined muffin tins about 2/3 full.  Bake for 18-20 minutes or until a knife comes out clean.  Enjoy!

If Someone Had Told Me 2 Years Ago...

"In less than two years, you will:

1. Lose 83 pounds and 11" in your waist,
2. Be at a weight and size that you haven't seen since you were 14,
3. Happily be eating an extremely healthy, whole-food diet,
4. Be shopping exclusively in regular sizes,
5. Be saying "I'm off for a 7-9 mile walk" on a regular basis,
6. Be able to complete long walks at an average pace of 4.4 mph,
7. Work out 5-6 days a week consistently,
8. Not crave chocolate/sweets/chips/salt/Reese's PB Cups/cheese (hey, I'm a native Wisconsinite!),
9. At times have more energy than you know what to do with,
10. Not need a nap 4-5 days a week,
11. Be more worried about running out of workout clothes than work clothes before you can do laundry again,
12. Be training for a half marathon,
13. Be the first walker to cross the finish line at a 5 mile race,
14. Realize that you are an endurance-workout person - not a sprinter,
15. Eat plain yogurt happily,
16. Count your calories religiously,
17. Have Celiac Disease and Fibromyalgia, and be able to control your Fibro by exercise, healthy foods, and overall a healthy lifestyle,"

I would have laughed in their face and said, "yeah, right, sure."

How far I have come on my journey really hit me today.  I was in Target milling around the clearance racks and found myself wandering into the plus-size area.  At that point, I realized that I was among a sea of clothes that wouldn't fit and promptly got myself back to the land of regular sizes. 

I think when you work so hard on a daily basis and for so long, you kind of forget what's going on.  The changes happen so slowly that it almost doesn't feel like anything is changing.  It's so weird for me to have someone come up to me and say that I look good because I don't see that big of a change unless I put on old clothes.  Even then, I have a hard time believing that I used to fit into those clothes.

I started this journey by making small changes here and there.  Adding a little more healthy food everyday, taking out some unhealthy stuff, cutting back on habits, working out a little more, etc.  All this has added up to such an amazing experience and I am so grateful for where I am today.  I still have a little ways to go but as long as I can keep my head in the game, I'll get there.

Thank you to all of you who have supported me in the past two years!