From the city’s website:

Mayor Henry announces bike summit as extension of bike use survey

After completing the Fanny Freezer 5K this past weekend in 31:20, I decided to revise my training schedule.  The one I was doing before was based on a 5K run in December at about 36 minutes, and called for running at a pace that I have found to be too slow.  I plugged in my new time and got a much better outline of how fast to run and when.

This one works a lot better for me, and somehow, it starts exactly where I’ve left off.  I’ve build two rest days in each week.  On the two cross-training days, I’m also doing a runner’s core workout which I found in the February issue of Runner’s World.  These are good exercises that I’ve already been doing in one way or another.  I am hoping this will strengthen my back especially because my lower back tends to get stiff after long runs.

I’ve been running 13:21 miles for four weeks now, and yesterday I did my first tempo run.  I ran the first mile at 13:21, the next three at 11:55 and the last at 13:04.  Whew!  Those middle three were a killer.  I got all tense, had trouble breathing, but I didn’t stop.  Funny, though; by the last half of that third tempo mile I was able to relax and cruise.

I know it will get easier but for now it’s a challenge.  I always feel great when I’m done!

I’m also experiencing something new: chafing.  When you run for over an hour, your skin tends to rub other parts of your body, or your clothing, causing a sore spot.  I’ve read about Body Glide which is supposed to help with this problem.  I might invest in some.

I’m also running long enough to think seriously about hydration and fueling myself.  All very interesting stuff for a new runner!

Wow, I did something this morning I never imagined.  I got up a half-hour early, did a 15-minute walk/run on the treadmill, and ate breakfast.  Crazy stuff!

I am SO not a morning person.  But yesterday, I was dragging.  I had decided to take a book I’m reading to work with me, Prevention’s Shortcuts to Big Weight Loss by Chris Freytag.  I read that people who eat a big breakfast in the morning before starting their day generally have less weight issues than people who don’t.  Also, she says that exercising in the morning is a good way to boost your metabolism and to get your body burning fat all day long.  I’ve seen this over and over in the health and fitness literature I’ve been reading.  So, I tried it.  I must say, I feel pretty good this morning!

I would like to point out one thing that is pretty much unrelated…the subject heading for this book is “reducing exercises”.  Hey everybody!  I’m “reducing“!  Um hello, Library of Congress?  We don’t call it that anymore and haven’t since, like, the 50s!

Image by lanuiop

It’s been a while since I wrote about my osteoporosis, although I moved my long post about it to its own page on this blog, since it’s a pretty significant part of my life and I want to get the word out about this pervasive disease.

I have a couple of updates for you.  First, about a month ago I began a weight-loss program that our library has adopted called Dump Your Plump.  This is a no-frills program that encourages movement and healthy eating.  I’m participating and so far, I’ve lost nine pounds in four weeks.  Cool!  I’m pretty happy about this.  I should reach my goal for the 10-week program by next week (5 weeks).  My overall goal is to lose 25 pounds.  I hope to fit into a little black number by our library’s holiday party on December 13, the night before my 43rd birthday!

I’m especially proud because I’ve started making healthy choices again:

• I’ve designed a fat and calorie budget for myself and stay within it daily.
• I’ve been keeping food diary.
• I’ve begun eating actual serving sizes, exercising portion control.
• I’ve been exercising almost every day.
• I’ve taken up my osteoporosis exercises again.
• I’ve begun taking my supplements and vitamins again.
• I feel better.
• I look better!

The other update is that I stopped taking Fosamax a couple of months ago because of its nasty side effect, heartburn and acid reflux.  I told my OB about this last week and she got on the phone with my health insurance provider.  In what I would call a stroke of extreme good fortune, I was approved to take Reclast, the new osteoporosis drug that is given once a year via an IV infusion.  I will be doing this sometime in the next three weeks.  I consider myself extremely lucky to be getting this because the treatment is nearly $2,000.  I continue to be grateful for my good health and good health insurance.

Ladies, I implore you: when your doctor tells you to take your vitamins and calcium, stop smoking, eat healthier, and exercise, listen to them.  They know what they’re talking about.

Excellent workout: Walk, jog, run intervals, resistance training and stretching. listen

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Community Organizers Fight Back

September 4, 2008 · 382 Comments

Community Organizers Fight Back « Community Organizers Fight Back.