Taking Stock of 2012

At the end of the year, and the entire world if the idiots are right about the Mayans, it seems a good time to look over the last year. I have been thinking about my goals, challenges and resolutions for 2013, but want to see how I did in 2012 first. Not that an unachieved 2012 goal will keep me from setting my sights higher in 2013, though.

I had a goal to lose weight. I believe I weigh exactly the same as I did last year. I didn't gain weight, but I didn't hit my stated goal. I also challenged myself to participate in 2 hours of cardio every week. I am pretty sure that I did that. There were weeks that were much more than that and others that were less, but I will bet I averaged out to 2 hours weekly over the year. Just walking to my work shuttle every day is about 20 minutes, so that's getting me close without any set-aside workout time.

My biggest challenge for 2012 was to run the Bank of America Chicago Marathon. I did finish the marathon in 4:58.21. I wish I had finished in less time, but just happy that I finished my first marathon. I also finished my first half marathon, too. 2:15.10 for the half. Honestly, the half marathon was harder than the full.

Those were the only goals that I declared publicly in 2012. Two out of three goals isn't bad. I will take that and use that for 2013. I won't worry about the one goal that was not accomplished, since it was not nearly as big of a goal as finishing the marathon. I'm ok not being at a smaller weight if I can point to my medal and say that I ran 26.2 miles.

July 5Ks

I know I promised an update on how I did in my 5K Double-Header back in July. I am here to deliver, even if it's FOUR months late. My post might be late, but I wasn't late during the 5K Famous Racing Sausages Run/Walk at Miller Park. In fact, I passed most of the sausages, even though they had a good minute or two head start.

When trying to set a time goal, I finally settled on under 28 minutes total or faster than 9 minutes per mile. I finished in 27:37, which is 8:53 per mile. That was more than a full minute shaved off of my time from my PR 5K in April.

I've said it many times, but one of the reasons I love running is that the main competition is you on any prior day. I was not nearly as fast as the person who won the trophy for my age group (30-39) but I was about 4% better than I had been a mere 3 months prior to this. 4% might not seem like a huge improvement, but it's about 20 seconds faster per mile. I will take a 4% improvement every time.

I haven't run a 5K since that run, but I'm running one this weekend. I would love to see a 4% improvement for a finishing time of about 26:30. That would put me closer to my long-term goal time of 25:00. When I run races, I usually have a realistic goal and a reach goal. My reach goal will be 8 minute miles for a time of 25:00, but my realistic goal will be 27:00. That's not a full 4% improvement, but it's an improvement, which is always welcome.

I just looked at the best times for my age group and they're closer to 20:00. That's a pace of 6:26 per mile. I have never even run one mile faster than 7 minutes. I can't imagine running 3.1 of them at that pace. I'm sure some people would see that my goal of being 25% slower than the fastest runners of my age is "losing." I see it as realistic and competing against myself, not random strangers. It is possible that if I hit 25:00, I will evaluate my progress and aim to be faster than that.

Challenge

Self-Esteem

Self-esteem is a concept most of us are familiar with, but defining it is still difficult. It's basically how we value ourselves. It is something that we hold internally, but it's built when we're children by our own actions and those of our parents. Unfortunately, many of us didn't build enough or a healthy self-esteem as children. It's really easy to blame this on our parents, but that doesn't fix the problem. Even if your mother never encouraged you and criticized everything you did, you're an adult now and need to build your own self-esteem.

It's easier to build a healthy self-esteem when you're a baby and have a blank slate to work with. It's harder when you're an adult and your brain has a lifetime of negativity to fall back on when you face a small set-back.   It may be easier to give up on a dream or goal and rely on those voices of negativity to tell you you didn't have a shot anyway. Just because it's harder to build self-esteem as an adult, doesn't mean it's impossible.

This is why I love running. Running has allowed me, as an adult to repair the self-esteem that my mother failed at building when I was a child. (Yes, it's easy to blame her, but I'm not resting on that blame. That's key.) Every  time I set out on a run is thirty minutes of building up my self-value. I don't look at it that way, but I know that's what's happening. I set many tiny goals and several larger goals during each run. When I'm getting really winded and want to walk, I try to run a bit more and set a landmark. Every time I can reach that landmark and/or exceed it, I have improved my view of myself. Reaching my overall distance and time goals does the same thing.

I've been running for a few years, and I know that I feel better about myself than I did when I began. I weigh about the same as I did a few years back, but I feel more confident in my skin. I am comfortable with how I look and with what my body can do. I'm even more comfortable when I don't reach a goal. I don't view it as insurmountable and quit. The set-back ins't the end, but quitting is. Failure to reach a goal on the first try isn't the end of everything. Failure is a set-back that can allow you to try again with a better plan of attack.

I am not promising you that running will make you feel better about yourself overnight. It may even reinforce some of those negative voices at first. If you stick with it and get better, you'll see that it's easier to believe you can stick with it and get better. It's a circle that may be hard to get started, but it keeps feeding itself. It's not just running that will do this, but any exercise program where you can set, meet and exceed goals. Do yourself a favor and get active.

Stop and Think

Source: 2.bp.blogspot.com via Mark on Pinterest

It's easy to get caught up in the moment when you're working out. You can get fixated on the discomfort and difficulty. Those feelings can push your mind to stop and call it a day. Memories of those sensations can get your mind to stop you from trying again the next day. It's ok to stop and think when those doubts creep in. Think about why you're doing this. Think about the progress already made. Think about the progress you still hope to make. Then let your goals overcome your misgivings and keep going. Your body and your mind will thank you. Ali has a point; it's only when you challenge your muscles that they grow larger. If you keep pushing past the point where it becomes challenging, you will see results.

Source: tightdressesandskinnytights.tumblr.com via A.A. on Pinterest

The Journey

I love this poster, but it makes me think of BASIC programming. I want to add on the bottom step: Go To 5. I want this to be on a loop. I don't think you ever finish the fitness journey. You may reach one goal, but that just means it's time to set another goal. Fitness is the destination AND the journey. Every day you are improving on the advancements from the prior day. This keeps on going and going. Enjoy the journey. Find ways to keep the journey fun so you don't want to stop.

Source: carrotsncake.com via Caroline on Pinterest

Hope

I don't like hope. To me, it's like a wish. It always seems to me like it's asking someone else to magically provide the desired outcome. It's very abstract, and has no plan behind it. If there is a plan behind it, it becomes a goal. Instead of hoping for a better tomorrow, you're working for a better tomorrow.

Instead of hope, I prefer goals. Goals are concrete, and obtainable. They can be achieved through the plan established. Goals may not be achieved instantaneously, but with some time and effort, they can become achievements.

If you are hoping and/or wishing for something to happen in your life, turn that desire into a goal. Make a plan to achieve it and begin working for it. Don't just imagine the desired outcome; determine what is needed for that and DO it.

Running in Commercials

I saw this commercial at the movie theater yesterday. I don't care about the product, but love that marathon running is being shown as a mainstream event, not something for fringe fitness crazies.

Is That All?

Everything in life is shaded by perspective. What each person experiences in their own life colors how they view things. What happened yesterday affects how you view today. If it was 10 degrees yesterday, 20 degrees today will seem warm in comparison. I was reminded of this phenomenon today when I looked at my fitness activity for the week.

I track on DailyMile and I was looking at the total time I had spent working out each week. I found myself thinking, "only 4 hours?" I quickly realized that I was being a bit ridiculous and that 4 hours is a great amount of time to spend on exercise in 4 days. I also realized that I was being really hard on myself and not giving me the pat on the back I deserved. I worked out for 4 hours this week!!!!

I don't think I'm alone in viewing my own accomplishments with less enthusiasm than they deserve. I know many people who will diminish their accomplishments when given a compliment instead of just saying. "Thank you."

Being proud of what you've done does not make you arrogant, cocky or a jerk. If you're set out to do something and reached your goal, be proud. Celebrate your accomplishment. Pat yourself on the back. Reward yourself. Encourage yourself to set bigger goals that can lead to bigger celebrations.

Day 13D--Measurements

I realized that I'm about a month into my workouts and that seemed a good time to get some body measurements to see where I stand, so I have a comparison for down the road. I have taken measurements many times in the past on this blog. They are from 4/30/11, 8/1/10, 4/15/10, 3/14/10, 2/21/10, 1/17/10, 12/26/09, and 12/20/09. What can I say, except that I like numbers. I like being able to see concrete progress.

My weight is currently 138.5, which means a BMI of 24.53. This is less than I weighed in April, but higher than it's been for most of the last two years. I would like to get it down to 120, but anything close to 130 would make me feel better.

My waist is 31 inches. Again, better than in April, but not the lowest it's been.
My hips are 40 inches. Same as April and the highest they've been.

My waist to hip ratio is .77, which is under .80 and the range that shows an increase in risk for heart disease.

According to one site that calculates body fat percentage based on these measurements, I have is estimated to be 31.13% using the U.S. Army body fat algorithm, or 21.42% using the U.S. Marine body fat algorithm, or 33.44% using the U.S. Navy body fat algorithm, or 29.13% using the formula developed by the YMCA. or 28.78% if I average those four together. The average body fat percentage for U.S. females is around 32%, with the ideal at 22%. Athletic females should be around 15-20%. I will continue to strive to lower my body fat percentage. I know that will help me with running and avoiding injury.

Upper chest: 34
Under bust: 31
Thigh: 22
Calf: 14
Wrist: 6
Bicep: 11
Neck: 13
Forearm: 10

Although I really like seeing hard numbers and using them to gauge my progress, I prefer to see fitness as a journey with no real end point. Every day that I exercise makes my body stronger and more able to do things. I am more able to run for the train or lift heavy groceries. I know that losing some more fat will help me do even more things, and that is the ultimate goal.

Day 61C--12 Mile Run

Yesterday was the 12 mile run. We started at Foster and ran all the was down the lakefront to the middle of the S-Curve of Lake Shore Drive, to Chicago Avenue. I finished, and were really, really close to our goal pace of 11:30. Just like last week's run, the pacing was thrown off by multiple bathroom and drink breaks.

That didn't mean I finished without pain. My calves and thighs were sore, as were my feet. This was the first distance where my flat feet seemed to cause a problem. It was also the first time in my life where it caused pain on the outside of my foot. I've gotten used to arch pain, even though I haven't had much of that in training this year. Yesterday I had pain in both arches and in the outside of one foot.

Because my pain was farther reaching and more severe than prior weeks, I decided to follow my coach's advice and try an ice bath. I didn't use actual ice, just really, really cold water from the tap. I stood in the water to help my feet, but needed to get my legs into the water, too. The thought of sitting down in the water scared me to no end, so I had to find a way to sit down close enough to the water without getting my bits wet and frozen. Luckily, Jenni is a super-genius. She gave me a big stock pot to turn upside down and use as a chair. That allowed me to soak my legs for 10-15 minutes; much longer than if I had been freezing my privates. That bath and some advil is allowing me to walk today without limping.

Day 26C--Water

I haven't been running in almost two weeks, but I have been working on my water intake. I am diligently making sure that I drink tons of liquid during the day. I have a reusable, BPA free bottle that has a reusable built-in ice pack next to the straw. It holds about 50 ounces and I try to drink a full bottle every day at work. The other 10-20 ounces that I should get during the day come from the milk in my cereal, tea and water with dinner. I really want to make the hydration habitual before I start training so it's one less thing that I have to worry about.

One thing I don't have to worry about any more is fund raising. I have raised enough to guarantee my spot in the marathon. Thank you to all who have donated. You rock. If you haven't donated already, please do. The money still goes to a great organization. My personal fund raising goal was $1,500, so I would love if I could hit that amount, but I'm not worrying about that.

Day 24C--Weather and changed goals.

I had planned on running on Monday, but it was too cold. It was too cold on Tuesday, Wednesday and today, too. I bowl tomorrow, so I will try to fit in my run on Saturday. That's the first day the weather is supposed to get into the mid-50s. Since I'm not trying to fit it in from work to home, I think I'll aim for 8 miles. I just set up my route. Just realized that if I maintain a 12:00 pace, I'll be running for 96 minutes. I can't wait until I can improve my pace on my runs. I know that the more I run, the better my time will get. I will run more once the weather turns to spring and stops freezing. I will let you all know how the run goes. This will probably be my last long run before my official training begins on the 30th. I'm sure that I will run more starting in May.

Day 20C--Another Goal Reached

I ran the full 6.56 miles home from work in less than 80 minutes. My pace was 11:53 per mile. That's a better pace than I set on my long run last week. I really thought the longer run would cause my pace to slow, but I was mistaken. Perhaps I'm just becoming a better runner. My muscles are a bit tight today, but nothing needing medicine, ice or rest. I'd probably be best served by doing some serious stretching. The Body Glide did help a lot. I think I need to put it on everywhere my bra MIGHT rub, instead of where it HAS rubbed, though.
I am starting to realize that I prefer longer distances to shorter distances. I'm running a 5K this weekend, but may sign up for a 10K this summer. It makes for a longer race, but against a much smaller field.
Every time I increase my distance, I have a fear that it's "too far, too fast" or simply just "too far". As I've been able to meet each distance and finish at or above my current pace, I am excited, shocked and proud. I must have pointed out how far I ran at least five times last night. Just sitting watching TV and I'd say, out of nowhere, "I ran over six miles today" I did the same thing for the month of February, but that was, "The Packers won the Super Bowl" I don't know when it will sink in that I am a runner. I'm not just some person who tries to run on occasion. I. Am. A. Runner.

Day 18C--Accomplishments

Part of me feels like I've bit off more than I can chew. Trying to raise at least $1,000 for charity and training to run 26.2 miles. Luckily, that's only part of me. Most of me thinks that I'm already making really good progress on these goals. I'm trying to listen to the optimistic parts, not the pessimistic thoughts.
I've already raised $680, so I'm 2/3 of the way to succeeding and I've only been at that for three weeks. I still have three months left to raise another $320. I'd like to raise more than $1,000, but will be happy to just secure my spot in the marathon. If I look at the figures I just laid out, I feel confident that I will have no problems hitting the bare minimum in plenty of time.
I've already increased my maximum run from 3.1 miles to 4 miles and then to 4.8 miles. I've been ignoring the 10% rule, but have been leaving plenty of time for rest between my runs and have been paying attention to every ache. The aches have not been bad at all and usually only occur the day after the long run as some muscle tightness. My official marathon training doesn't start for another three weeks and I'm already enjoying the long, outdoor runs. I feel like I'm already ahead of the point that is expected of me by the coaches. They've even said as much in some online messages.
It's much easier to listen to the negative voices, but it's getting easier to believe the positive ones. I need to remind myself that the negativity is BS and serves no purpose.

Day 17C--Run completed

I ran my 4.77 miles yesterday and it was ok. It was actually better than ok. Other than the first mile which sucked because I was really, really cold, the run was great. Miles 2-4 were glorious. They were easier than the first mile and easier than the last 3/4 mile. I didn't run as quickly as I had hoped, but I did finish in 58:19, which is just over 12:02 a mile.
This was the longest I've ever run in my entire life. As I keep extending my runs, I will get to say this all the time. It feels really good to say that. It also feels really good to run that. I felt really triumphant at the completion of the run and my goals for this run.
I'm really enjoying the longer runs. This is not something I expected. I thought that the longer runs would be boring, but they're not. I can't really remember the landmarks of my run or the actual moments of the run. I won't go so far as to say that the run was transcendent, but it was meditative.

Day 15C--Goals

I ran a little over a mile on the treadmill today. I finished the mile in a little over ten minutes. I didn't go into my run with a goal, and that was a mistake. With no goal, I didn't know if I should try for a "slow and steady" run or try to run quickly. Instead, I ended up running too fast for multiple miles, but not as quickly as I would like for one mile. That is a lesson that I won't soon forget. Every run will be preceded with a blog post stating my goal for that run.
I bought new run accessories this weekend. I broke my old sunglasses and had been relying on a pair of baby sunglasses, which are just ridiculous. I also bought some new shorts. I wanted some women's shorts, but none of them have pockets and they're all $15 or so. I ended up buying boys basketball shorts for $6 each instead. I wish someone would start putting pockets in women's clothing. I don't ever carry a purse and I've never seen anyone carrying a purse while exercising.