Tag Archives: wellness

A baseline and a stretch

A PR! Or...
A PR! Or…

It was supposed to be an easy run. That’s runnerspeak for conversation pace, or kind of slow.  As in taking it easy.

We began that way, running a 12-minute mile to start. We sped up as we ran, and actually I started to tire out. We walked in a couple of places near the end.

With all of that, I still ended up running a PR!

Well, sort of.

I’ve only completed a handful of runs at 10k (6.2 miles) or longer. The first time was November 2013. I didn’t run that distance again until this year.

RunKeeper has my data since 2011. It  knows the truth – my 2013 run was faster. Garmin only has data since February 2016, so today’s run is the fastest it knows.

That said, today’s run was still a milestone. It serves as a great baseline for my training program. My goal is to run 10k in less than an hour. With 10-weeks left to train, I’m aiming to cut a solid 8 minutes off my current 10k pace. It feels doable, although a stretch. And that’s the reason I chose this goal in the first place.

My training runs have all gone according to plan, so I’ll trust the process and keep on keeping on.

One step. 10k.

Today I began a 10k training program.

I started on Day 3, as I’d already completed the equivalent of the first two days on my regular regimen. I ran my standard distance – 4 miles – so it was an easy entry.

IMG_8426My distance running has been primarily self-taught/self-guided until now. I’ve been comfortable, and now that I’m fully settled into my new life, I’m ready to break boundaries.

I want to prove to myself that I can set and accomplish goals with consistency and commitment. These ingredients are sometimes lacking in my creative endeavors, and the combination of structure, challenge and discipline will reap benefits in the weeks and months to come.

Today’s run was to be conversation pace, defined on this plan as 11:15-11:30 minutes per mile. I nailed it at 11:20 average pace, but it was interesting to note that my conversation pace was more like concentration pace. Because I usually go much slower at the beginning and much faster at the end, I constantly checked my pace to make sure I was on target. I made mid-course adjustments the whole run to make sure I remained on track. I had to remain focused to keep pace.

The plan is a sub 60 10k. That means my goal is to run just over six miles in just under an hour. This is a doable stretch for me. Although I’m confident I can be successful, I know it will take more effort than I’ve given in the past. Normally I run just for fun. Now I’m running for excellence. I don’t plan to enter an actual race, but I do plan to run faster, and longer and increase my overall fitness.

Today I took a step, and won. My next run is set for Tuesday…

Top posts for September

Here are the top posts from last month’s 30in30 challenge:

September is my mom’s birth month. She was on my mind, and subsequently, on my blog. Early in the month, I wrote about the Barnes and Noble she never had the chance to enjoy. Later, on her birthday, I shared a co-worker’s wisdom about mothers and grief. In short, losing a mother can leave you broken-hearted, even a decade later.

I talked about vulnerability and learning to be “intentionally transparent” with the one you love. Easy to want, but often hard to do. It boils down to being honest with yourself first. That level of honesty and clarity about myself and my needs is at the root of an emotional wellness strategy I learned in September.

Emotional wellness is important, but wellness extends to many domains. In honor of National Women’s Health & Fitness day, I wrote about prioritzing physical wellness in the face of a busy lifestyle.

Last month, Diana Nyad made history, and she endures as a testament to dreaming big, and never giving up. It is with that spirit that I welcome October. I’m revising and devising my goals and striving forward each day. I wish the same for you.

Make it non-negotiable

Today is National Women’s Health & Fitness Day. People who have met me via social media and in real life, know I make #templebuilding a priority. The days I get up and exercise in the morning are the days I’m off to a fabulous start. But there was a time when that wasn’t the case.

I’m a self-described athlete. I ran and biked like most kids in my neighborhood growing up. I was a gymnast in elementary school.  A cheerleader in middle school. I danced (band auxiliary) and sprinted (varsity track) in high school.

I engaged in fewer structured activities in college, although I danced (partied) several hours a week which definitely counts for something. After college I had an on again, off again love affair with local gyms.  I stocked up on exercise DVDs for the off again moments. Even as an elementary school teacher, I woke up early enough to exercise, chant, drive 30 minutes and still get to work by 7 a.m. I prioritized prayer, sleep, laughter, water and movement. They kept me in good spirits and good health.

When I became a full time doctoral student in 2007, things changed. I found myself a recluse when class wasn’t in session. All the time I read and wrote papers, thought about theory, drank coffee and ate McDonald’s. Seriously. All the time.

Me: May 28, 2012 after exercising at home.
Me: May 28, 2012 after exercising at home.

A few months in, the side effects from that “food” and the disgust from Super Size Me, spurred me to choose healthier meals.

(Sidebar: I didn’t eat fast food for a year after that, and with the exception of two iced coffees in 2007, I’ve never consumed McDonald’s again). I was no longer exercising, because who had the time? But I knew my body was ready to move again.

Despite my desire to exercise, it was a struggle at first.  I had to force myself to stop reading or writing to go for a walk or a short run. I argued with myself – one more page, or one more paragraph. Then another. I’d panic as I watched the setting sun, realizing it was now or never.  I’d throw on some fitness gear and get moving.

That happened many times, until:

  • I realized I always felt better after exercise, and
  • I scheduled it. I made it non-negotiable.

The very first time I put an exercise appointment on my calendar, my dissertation advisor wanted a meeting. I had to break it to her, “No, I’m not available at that time. I’m exercising then.” She, a woman very much into self-care, supported me and offered several other times even with her busy schedule. I understood then, to the degree I was serious about taking care of myself, I could figure out the rest.

And so I set my exercise schedule daily. I incorporated strength training, swim lessons, and running, all depending on my class and homework schedule. I treated exercise like any other important appointment. I was definitely going to attend, so I had to plan the rest of my day around it.

Over time it has become less of an appointment and more of a way of life. Sometimes this means running on treadmills when I’d rather be outside. Sometimes it means a 15-minute high intensity interval workout instead an hour of strength or cardio. Sometimes it means evening workouts although I definitely prefer sunrise exercise.

The point is, I’ve made it a part of my regular routine. It’s not always easy, but it’s always worth it.

Happy temple building!