M-O-T-I-V-A-T-I-ON

I am getting back on track after Christmas. I went through the last part of December feeling like crap. Why? It was self-inflicted. I chose to eat poorly and dropped the ball on exercise. (I shouldn't be too hard on myself because I did run twice when we were in Vegas for three days, but overall, I know I can do better.) After working out half-heartedly and sporadically for a couple of weeks, I am back on the treadmill.

The last couple of days I've mixed it up a little. I do about 10 minutes or maybe 1 mile on the treadmill and then jump off to do something else (weights, the punching bag, etc.) for a few minutes. It helps break up the monotomy of the treadmill and gives me more of a full body workout.

Today I did a total of 3 miles on the treadmill. I broke that 3 miles into three 1 mile segments, with leg work in between. I also did some core stuff at the end. I think the whole thing took about 55 minutes. It was really pretty tolerable, maybe even enjoyable. It went really fast. I think tomorrow I may do something similar.

I am wondering if maybe I could find a cheap pair of dumbbells that I could add to my little basement workout room. I have 5 pound and 8 pound ones, but I am wondering if some 15 pound ones would be beneficial to me. I need to pick up on the strength training. I have decided that running is great, but I think that strength training might be the key to keeping off a few pounds now that I am in my 30's.

I'm also eating better. This is my third day of the Eat Clean-Eat Real Food plan. I had a major slip-up tonight. I decided to make myself some oatmeal (not instant) on the stove. I thought I would add just a little bit of wheat bran. I do not recommend adding wheat bran to your oatmeal. To counteract the odd flavor of the wheat bran, I had to add some brown sugar. Then more brown sugar, and finally, more brown sugar. This directly contradicts my master plan to greatly reduce the sugar in the diet. But overall, I am eating less added sugar, more fruit, and more fiber.

Tomorrow night there is a UNI men's basketball game. Bill and I will be there, of course, and I already see the challenge of changing what I eat at the games. I love getting big prezels, and I love getting the carmel corn. Because I am reducing white flour and simple carbs, I should pass on both. I guess I could get a piece of cheese pizza. This is not necessarily ideal, but I think it's okay in moderation.

For the spring semester, I intend to plan a little better to make sure I keep on track with exercise and food. I can pack food instead of eating whatever I can scrounge up at work. I can avoid cookies and candy when they turn up in our faculty work room. I can actually put my work outs and runs on my calendar and schedule around them.

My primary motivation is that I feel fatigued (and grumpy) when I don't exercise and eat right. I've always thought I was a person who needed a lot of sleep. Maybe I am. However, I learned about two years ago that I had lived most of my life in a state of dehydration. I would be on my way to the start of a 1/2 marathon drinking a Diet Coke. I lived and died by the diet soda. And I still do, unfortunately. But a couple of years ago I decided to drink more water (and water with those little Crystal Light packets). I realized that I was a lot less tired--because I wasn't continually dehydrated. I am wondering if maybe I can eat better and see a similar increase in energy. I also need to start drinking my water again. I need to set a goal--maybe 60 ounces a day?

Honestly, I've never really struggled with exercise. I have taught aerobics since I was about 19, and I started considering myself a serious (although definitely not fast) runner when I was about 25. Last summer I did four 1/2 marathons. I currently teach step aerobics at the rec center once a week. The eating part has always been much harder than the exercise part for me. Someimes I fall off the exercise wagon, but usually I regroup quickly and get back in gear. I think a couple things help with this: 1) I get paid to teach aerobics and have no choice on whether to show up; people are counting on me, and 2) You can sign up for races several months in advance, and this serves as motivation for training.

In summary, for those of you who are reading this and have made it this far despite how boring my post is, my goals relate to eating better, exercising regularly and hard, and also drinking more water. I am thinking I need to make these goals more specific--obviously eating "better" and drinking "more" water could be more specific. More on that at a later date.

A week and a half until I return to work...I have a love/hate relationship with both Christmas and summer break. I love my job, but I do look forward to academic breaks when I don't have to grade, lecture, do administrative tasks, etc. However, when those breaks come, my excitement doesn't last long. I don't know whether or not I can say I get bored, but I just don't know what to do with myself. Now, of course, I could go into work and find plenty of stuff to work on. However, I don't want to do that because I will soon be there 40 hours a week and I want to use this time to NOT work. Yet, when I am NOT working, I don't know what to do. Here is what I did today:

10:00 wake up (yes, at 10:00, and that's the earliest I've been up in 3 days)
10:30 eat breakfast
11:00 change into workout clothes and workout
12:30 take a shower and put pajamas back on (why kid myself and pretend I'm actually going somewhere today?)
1:00 eat lunch
1:00-3:00 put away laundry, work on syllabi and course websites, make a smoothie
3:00-5:00 sleep
5:00 wake up and eat dinner
8:30 play Scrabble online with my father

I didn't leave the house, and I don't want to leave the house despite having some sense of cabin fever. I just don't know what to do. I need a hobby to delve into during academic breaks. Something I can really look forward to doing. (Yes, I know, I've said this before but nothing changes.)

Tomorrow I have to be back at work for a couple hours or so, and Thursday and Friday I have some plans to see friends during the day. So it appears that I cannot just alternate between pajamas and workout clothes. I will have to wear real clothes.

Eat Clean-Eat Real Food

Believe it or not, 2010 is coming to a close. I have never been a big proponent of New Year's resolutions. However, I like to think that I am always on some quest (although sometimes misguided) to better myself. I like to think that the best time to make positive changes is always NOW, not on January 1. If you know you want to do better and be better, why wait until a date in the future?

In some ways, I have found myself in a rut lately--maybe since Thanksgiving. When I say in a rut, I am referring to my exercise and eating habits. Today I have been thinking about revamping how I eat. Although I am continually on a half-hearted effort to lose weight, I think it's time to make a different plan. Instead of focusing on the scale, I want to focus on my energy level. I could stand to lose a few pounds, but more importantly I think that sometimes I sabotage my energy by eating stuff I know I shouldn't eat.

Mostly, I am speaking of sweets. If I could reduce the amount of sugar and white flour I consume, I would feel a lot less sluggish. I know this because I've done it in the past. Cookies, cake, and candy...even if very small amounts, make me feel like crap. I tend to think I am more negatively affected by sugar and white flour than most other people. I also think they are addictive substances for me. I say this because I will eat four huge frosted sugar cookies--even though I don't even want the last three. I eat them anyway, and they don't even appeal to me. I can't explain it. I've never been addicted to drugs or alcohol, but I can only imagine it's something like this. You don't really want something and you know it will make you feel like crap, but you consume it anyway.

So, I won't say I am giving up sweets--because I don't believe in "swearing off" certain foods or food groups. I will say I am greatly reducing the amount of sweets I consume. If I eat sweets, I can't stop. If I don't eat sweets, it's actually less of a struggle. I have been doing some reading on being addicted to sugar, and I think I am.

There is a diet out there called the Eat-Clean Diet. It's a common sense plan. I don't intend to follow it like a Bible, but I like some of it's components and it made me think. Basically, you eat protein, healthy fats, and complex carbs. It's real food. Very little refined sugar, very little white flour. I looked at some of the recipes on the website. Lots of whole grains, fruits, vegetables, oats, wheat bran, wheat germ, flaxseed. Real food. Not the fake food I am used to at this point.

My goals are to eat sweets only very rarely and avoid what I would call "fake food." I eat some things that are low calorie, but also have little nutritional value. I need to knock that off. The Eat-Clean Diet suggests you give up alcohol and soda. I am NOT giving up alcohol. I say this not because I drink a lot, but because I drink a little. I probably don't even have a drink once a week at this point, so I don't think that whether or not I give up drinking will make a big difference. If I want to have a couple of drinks with friends occasionally, I will. About soda...I drink only diet pop. I shouldn't even drink that. There's nothing natural about pop, diet or not. Although the soda I drink has no calories, I know it's not good for me. However, I am not willing to give it up at this point. I am willing to drink more water (along with my diet pop) at this point.

Since Bill moved to Denver for the year, I have been eating a lot of a few things---like frozen waffles. I have decided that I can still eat my frozen waffles. Tonight I made my own waffles for freezing. They are a healthier version. I modified a recipe I found. Here is what I did:

Oat Waffles---

2 cups whole wheat flour
4 teaspoon baking powder
1 tablespoon Splenda
1/2 teaspoon salt
1 tablespoon wheat germ
2 tablespoons wheat bran
1/2 cup Egg Beaters
1/4 cup oats
2 cups fat-free milk
2 tablespoons canola oil
1 teaspoon vanilla extract (not imitation)

In a bowl, combine 1st 6 ingredients. Combine Egg Beaters, milk, oil, and vanilla in another bowl; stir into dry ingredients until combined. Bake according to waffle iron instructions.

This made enough waffles for every morning this week, and I am freezing them. I put one in the toaster tonight and it came out perfectly. I would also think about using the same recipe in the future and using some raisins, blueberries, dried cranberries or something like that in the batter. This is definitely a heartier waffle than I am used to. Probably more calories, but tastier and also more filling.

I also made some muffins tonight. Again, I made some experimental modifications to the recipe. Here goes:

1 cup oats
1 cup cinnamon applesauce
1/2 cup skim milk
1/3 cup Egg Beaters
2 tbsp ground flaxseed
2 tbsp + 1 tsp canola oil
1 tbsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
3/4 cup wheat flour
any dried fruit???

1. preheat oven to 350.
2. combine oats, applesauce, milk, eggs, flexseed, and oil in bowl.
3. combine other ingredients in another bowl.
4. make a well in the middle of the dry ingredients and pour wet ingredients into it.
5. stir until ingredients are combined.
6. use batter for standard muffins or mini-muffins.

I made mini muffins. To be honest, they could be better. I like them with a little spray butter (which is an example of the fake food I am trying to give up). However, I was planning on adding about 1/2 cup of raisins, but I didn't realize we were out of raisins. I think it would also be good to add dried cranberries or blueberries--or dried cherries would be really good although they are expensive. So, if you try making them, make sure you have some dried fruit to put in there. Otherwise, you may find them a little...boring.

Well, that's the beginning of my "Eat Clean-Eat Real Food" campaign. I am hoping I can continue to try some recipes and work on modifying some existing recipes so I can eat stuff I feel good about. I am also going to pay attention to how what I eat affects my energy level.

Bill and I were in Las Vegas last week to watch college basketball. This was a great reminder to me that when I eat crap, I feel like crap. Of course, NOT eating crap in Las Vegas is difficult--although not impossible. I have eaten very little of nutritional value in the last week, and my energy level is virtually non-existent. Go figure.

As for our trip to Vegas, it was a lot of fun. Our team won the tournament, which was fantastic, and we also enjoyed some Vegas fun, such as the strip, a tremendous buffet, and the Freemont Street Experience. I admit that we are not really Vegas people. Bill only gambled away $14 in the four days we were there, and I didn't gamble at all. I also only had three drinks the whole time we were there. We did make it out to the Hoover Dam. We also toured a chocolate factory that had the largest cactus botanical garden in the world (I think). A highlight was getting to see an old friend who I met in my undergraduate days. She is now working at UNLV.

Although it was fun, it's good to be home, even though home has 8 inches of snow. It really isn't that cold here now--it's in the 20's--so I have no right to complain about our weather. Ahhh, Iowa in the winter...when 20 degrees is warm...I am a native Midwesterner.

DECEMBER!!!!!!

Hello December. December is typically a busy month for me because of the line of work I am in (college professor). This is because:

1. Finals are usually right in the middle of December.
2. I have somehow taken a role in organizing the graduation ceremony--which is usually less than a week before Christmas.
3. Final grades are usually due a couple of days before Christmas.
4. I have to get prepped to start my spring classes, which begin in January.
5. Christmas! And the family celebrations that this entails.
6. I love college basketball and find myself at men's and women's games at least 3 days a week.

So December is busy, although not necessarily in a bad way. I woke up this morning to a little bit of white stuff on the ground, which was okay by me. It's sort of pretty.

As I mentioned before, I read "The Happiness Project" over Thanksgiving break. I am playing around with ideas from the book and how I want to incorporate them in my life. One change I have made after reading the book is a very simple one. I make my bed every morning. Why does that matter, and why does it make me happier? I love climbing into a bed that is made, but in the past I haven't taken the time to make the bed. I've decided that the 30 seconds it takes to make the bed (which for me is just basically neatly pulling up the covers) is worth it. In a small way, it does make me happier.

And that's the point of the book. Change your life without changing your life. It's a concept that I like. I have a great life, all I need to do is make small changes in my thoughts and behaviors to enjoy it more.

I'm planning to go for a run in a little bit. It will be my first "snow" run of the season. It's not that snowy out, but that crunch-crunch under my feet is kind of enjoyable. It's just a change in atmsophere/scenery, and that's good for me. And I do have all of my ridiculously expensive running gear for winter, so I should get some use out of that stuff.

I should add that I have not been running a lot. I've taught some aerobics and I've been on my spin bike, but running has taken a back seat in the last week. I do feel a bit guilty about that, but I guess I shouldn't beat myself up as long as I'm doing something. The advantage of teaching aerobics is that I get paid for it, and the advantage of the spin bike is that I can catch up on shows from my DVR.

I was giving a lecture in one of my classes the other day, and I was talking about things I do that are ridiculous. So, as I was driving home, I thought of a list of things I do recently that are ridiculous but that I plan on continuing to do anyway:

1. I get to basketball and football games early (40 minutes early when possible) because I enjoy the atmosphere before the game. I almost missed tip off at the UNI-ISU game this week because I had a late meeting. I was so stressed out.
2. I eat about 6-8 frozen waffles a day. There are 10 in a package. Sometimes I eat a whole package a day.
3. I wait until the light goes on--and then some-- before getting gas. I honestly cannot remember the last time I got gas before the light went on. I just never do it. I hate getting gas, so I put it off. And when I do stop to get gas, I am very resentful--like "Isn't it ridiculous I have to put gas in my car? Poor me."
4. I go shopping online, and put stuff I like in the shopping cart, but never order it. It's like a game...if I were to order something from this site, what would I order?
5. I put off using the restroom at work until I am in physical pain. I will have to pee, but I think I don't have time because I feel like I am so busy. I once timed myself though. It takes less than 3 minutes from the time I leave my desk to the time I get back (and that is with proper handwashing). Why don't I just go when I have to? It's not like I'm an ER doctor.
6. I keep my house cold in the winter--62 degrees lately. When I get cold, I take a hot bath. Sometimes I take two hot baths a night. Is this energy efficient? Probably not. Why do I keep my house so cold? I think it's so I can tell people that I keep my house cold. I was very proud that I didn't turn on my heat until mid November. Of course, I sometimes took three hot baths a night.

Well, off to get myself bundled up to run. 

Happy Thanksgiving!

I am celebrating Thanksgiving in New Mexico with my mom, step-dad, and husband. And of course the happy pack of canines (Lucy, Thompson, Gertie, and Gus-Gus). Happy Thanksgiving to everyone! Eat everything you can and enjoy it--Thanksgiving only comes around once a year.

I am reading a book that is completely unrelated to running and older adults--which is a rarity for me. It's not a non-fiction book, of course (that would be an impossibility for me). I am reading "The Happiness Project" by Gretchen Rubin. It's actually my 2nd free reading book of Thanksgiving break. The first was "Always Looking Up" by Michael J. Fox.

I feel sort of like I grew up with Michael J. Fox. He's at least ten years older than I am (I think more than 15, maybe?) but I loved watching him on Family Ties when I was a kid. He played a nerdy guy--which is maybe why I related to him. Anyway, I do recommend his book. It's a little bit on everything, including Parkinson's, stem cell research, faith, family, 9/11, politics, and his philosophy of life.

I learned quite a bit about stem cell research (which I have always supported but am even more in full support of after reading his book). Interestingly, and perhaps embarrassingly, I've never been able to articulate both sides of the stem cell research debate, and now I feel I could do so somewhat competently. As a professor of gerontology, I feel that I should be an advocate for stem cell research because it may be the best bet to end our battle with Alzheimer's disease.

As for "The Happiness Project," I'm only in the third chapter. I am enjoying it. It's making me think a lot about happiness. I am particularly focused on something she asks herself at the start of the book: What will make me happier? I don't yet have an answer to that question for myself, but I'm working on it. I'm thinking about the role running and other forms of exercise play in the answer, and I'm also wondering about the role of sleep...would finally sticking to that bedtime lead me to more happiness? Would working less make me happier? Or would that make me less happy--much of my happiness does seem to come from career success, doesn't it? But if I worked less maybe I would find more happiness in other things? Another question that has come to mind is the relationship between happiness and spending money...Would I be happier if I saved every last penny and had a greater sense of long term financial security? Or does splurging make me happy?

I'll have to wait for those answers to come to me (or maybe I'll have to search for them) but for now I'm back to running. I took about a week of completely from running. I worked out on my spin bike and taught aerobics, but I just didn't feel like running, so I didn't run.

Being in New Mexico the last few days has gotten me back out on the streets. I did 3.5 miles last night, and about 4 today. Obviously, my mileage is down, and I did have some IT band pain today. I am not going to panic about it. I am optimistic that the lay-off has simply caused my IT bands to tighten up. I will go back to the chiropractor next week, and it is my hope that she can help me out. It's more pain than I've had running in quite some time (probably since trying to come back from the lay-off after kidney stones). I'm not going to let myself get discouraged though.

Speaking of things that make me happy...my mom took me today to get a pedicure. I think I've only done this once before in my life, but it was enjoyable. Maybe I should do it more often.

It's Saturday Night and I Ain't Got No....Life????

It's Saturday night and here I am...doing what I normally do on Saturday night....sitting at my computer--an exciting night of working. I don't mean to sound so negative. I could easily change this if I wanted to. It's up to me. I don't have to work on Saturday night. My job keeps me busy, but I could be doing something different tonight. I choose to work. Why do I chose to?

That's a question I've been trying to answer lately. Is it just that I have nothing better to do, especially now that my husband is working a couple of states away (I could easily find something if I really wanted to)? Is it that I get somewhat of a sense of anxiety if I have work "hanging over my head," even if it's something that really can wait until I'm back in the office? I should add that I really do like being enmeshed in my work. MOST of the time, I enjoy my job, and I like MOST of the stuff that goes along with it. I even like MOST college students (stress MOST). I like research, and I like teaching--which are two of the main components of what I do.

My dad was a workaholic when he was younger. I think I am like my dad with one big difference--my career is in a different age, in terms of technology. I can't leave work at work because so much of my work is computer-based. I can even access my work computer at home, which is a blessing and a curse. This allows me to work 60 hours a week, but it also allows me to leave work at 2:30 on some days. So I struggle with the idea of trying to have more balance between my work life and my home life--but then I struggle with the question of whether I want more balance. In essence, I am who I am. Sometimes I think I'm not very much fun, and sometimes I don't think I have that many friends, but do those things really bother me? Honestly, I don't think so, but I'm really not sure.

Speaking of having a life outside of work, college basketball has started. In the winter, this is pretty much my life outside of work. I love the atmosphere of college basketball games--the music, the crowd, and (yes) even the cheerleaders. I love college football, too, except my interest in college football is limited to our team, and my interest in college basketball is more broad. Sometimes I am feeling down, and the atmosphere of a game is what brings me up. It's impossible to feel down (for me) at a game. Even now, with Bill not being able to go with me most of the time, I enjoy going. I'm even okay with going alone. (Obviously, it's more fun when Bill goes with me, and it's not like I don't know anyone when I get there anyway.)

I've been getting up early to get on my spin bike in the mornings. I'm only running about twice a week. That's a big change for me, but change can be good sometimes. It's hard lately for me to find daylight hours to run. It's pitch black when I get on the spin bike at 5:40 a.m. I guess tonight we set the clocks back (spring forward, fall back). I have never heard a good explanation for why we observe daylight savings time. If you have one, let me know. I really don't get it.

Anyway, I am struggling with how much I want to be running right now. Part of me has a sense of guilt for cutting back, and part of me understands the need for a change in routine. I am wondering if registering for a marathon or maybe even just a half-marathon in the spring or summer would help me out. That would assure me that I will get back into it in a more "hardcore" fashion, and maybe help me relax for a bit (as odd as that may sound). I do love the spin bike, though. You can sit, hover, stand, do hills, sprints, etc. Does it get boring? It can, but watching my favorite shows while on the bike helps a lot.

On another note, I'm reading a good book (work-related) called Aging with Grace. I've read it before, a few years back, but it is a book assigned to my students so I felt like I needed to read it again to refresh myself. It's about a great study on aging that was conducted using nuns as participants. The main focus of the study is Alzheimer's Disease, which is obviously an interest of mine both personally and professionally. I love how this book takes a well-designed research study and makes it readable and interesting to the general public. I feel a huge sense of accomplishment when I find a book like this that I can assign to my students. It occurred to me recently that I read two types of books: books about running and books about aging. I guess I've even read a couple of books on aging runners, now that I think about it...

Happy Halloween!

Happy Halloween to all! In honor of the day, I give you my list of things that are scary to me:

1. How easy it is to get a show on TLC if you have more than 7 children (multiples help, too)
2. Sarah Palin
3. The cost of vet care (this is scary when you have dog who eats t-shirts and socks)
4. Walmart when it is crowded
5. The frequency of natural disasters (e.g., floods and tornadoes) recently occurring in the area in which I live
6. How many people have their own reality TV shows for no real reason
7. How my hanging baskets of flowers get stolen in the summer if I put them in my front yard (I don't do this anymore)
8. What I look like in skinny jeans
9. The Atkins Diet
10. Women who use Halloween as an excuse to dress slutty
11. Girls who use Halloween as an excuse to dress slutty
12. How Halloween has turned into an excuse to dress slutty
13. How attached I am to my flat iron
14. Lindsay Lohan
15. How many calories are in a large blizzard from DQ
16. How good I am at napping

Goodbye October!

Only one more day of October, and that day is Halloween! Time really does fly. We've been fortunate to have nice weather most of October--until this past week. I have to admit today was nearly perfect running weather (contrary to the wet and windy week we've had). I went 5 miles, and it was about 60 degrees with just a tad bit of wind.

Before today, it had been about a week since I went for a run. I've been doing other stuff. I'm on my friendly spin bike quite a bit, and I taught some aerobics at the rec. I thought a little break from running would do me good since I had been feeling just a little burned out. I'm not sure I was right. When I ran today, I had some IT band issues, and some pain in both knees. I am wondering if this might be partially due to the squats and lunges I've been doing. I think it is also partially due to the short lay-off. I'm not too worried about it.

I've been getting up early (like 5:30) and forcing myself to get on the spin bike (or out on the run) by 5:45. I'm hoping that this will get easier for me because sometimes getting up that early is such a battle. There are days though that I think I am getting in the habit. I'll keep at it. I feel like I should try reciting, "I am a morning exerciser," over and over again. I really do want to be a morning exerciser. I was hoping to get to the point where it wouldn't be a struggle, but maybe it's okay if it is always a struggle...as long as I go through that struggle and do it. One of my strategies is to "save" one of my favorite shows on the DVR to watch during my a.m. workout. Friday morning I watched Private Practice while on the spin bike.

A few words about my spin bike. I bought a Star Trac spin bike about two years ago. If I remember, it was about $900. I feel like it was a great investment (as was our treadmill). It's pretty smooth to ride and is fairly low-maintenance. You can easily adjust the resistance. You can sit, hover, or stand. You can really get a good workout on it if you want to. Of course, it's more low impact than running, and it's great to ride when the weather is terrible.

Last winter I did a lot of running outside with my Yaktraks and spent a lot of time on the treadmill--and a little bit of time on the spin bike. This winter I have a feeling I might get back into the spin bike. We'll see. In the winter, my rule is that I can do whatever I feel like for fitness--as long as I am doing something. When it gets a little warmer in the spring, I'll think about getting into some sort of a running plan to train for races.

Speaking of winter....there are few things I really LOVE about winter, and college basketball is one of those things! The UNI men's basketball team has their first exhibition game on Tuesday. I love the time of year when the college football and basketball seasons overlap!

Bed Times & Boot Camp

Hello, Cyberfriends! A quick note before bed.

First, a note about bed. More specifically, bed times. At the start of the school year, my bed time was going to be 10 p.m. Well, at least I would be in bed at 10--even if I wasn't asleep. As the fall progressed, I decided 11 was okay. It seemed like I'd do work on the computer and housework until 9 or so, and I wanted that time later at night to sit and relax.

Now I am sometimes struggling to get out of bed in the morning. And I am resolving to get to bed at 10. Every weeknight. Yes, EVERY weeknight. That gives me 12 minutes before bed. And just like a parent to a small child, I MEAN IT. I am hoping this will make life a little easier when the alarm goes off.

I will admit that I am a person who needs a lot of sleep. I know people who can make it on 5 hours a night. I am not one of them, and I have accepted this. You would not want to be around me if I was running on 5 hours of sleep. In a world where people brag about not getting enough sleep, I brag about my ability to nap with the best of them. And I can. A 30 minute nap is ridiculous to me. I can't wake up after 30 minutes. Give me two hours or give me no nap at all. I don't get the "Power Nap" deal. The only person (or being) that can outsleep me is Karl, the incredible sleeping Mastiff. Now there's a world-class sleeper. He's about 7 years old. I'm not even sure he's been awake for a total of one year. That's my boy.

We have enjoyed more beautiful fall weather around here. Remind me of this week when I complain about Iowa weather. It really couldn't be any nicer right now. I love fall. And Iowa really isn't that terrible. In fact, there are some real positives about living here (tales for another day).

I taught boot camp last night at the Rec. I used to teach lots of aerobics class. Now I just fill in as needed--usually once a week or so. I was sore today. I will be more sore (or sorer???) tomorrow. I'm not used to squats/lunges/upper body work. I need to get back into doing some resistance work regularly, but I find it pretty boring. My sole workout for the past year has been running (except when I have to sub at the Rec)--no weights, no swimming, no biking. But it was good to be teaching at the Rec. Some of the people there are some of the best people I've met in Cedar Falls. They are fun and positive--and they laugh at my jokes.

Well, I supposed I should be off to bed. The 10 p.m. bed time seems so early, but then again, so does my alarm.

33

I had a birthday. I am now 33. Rather than complaining about how OLD 33 seems, I feel lucky I made it this far and am healthy and have a great life. And I never want to be the party pooper who doesn't enjoy surprise birthday parties. That annoys me. Also, I won't ever be the person who hides her age or lies about it. I don't get that. (I tend to think about stuff like this sometimes because I work in gerontology.) We all age--get over it, people.

On other fronts...work has been crazy but might be settling down just a little. My tenure materials were due Friday, as was a big gerontology report that must be done every 7 years. More than anything, I need to work on myself so that I can separate work from home and stay sane when work is nuts. I've never been good at that. I bring work home with me, but literally and figuratively. I am somewhat of a workaholic, and it doesn't help that I live in an age when I can do so much at home via my good friend, remote desktop.

My runs have not been long or fast--very leisurely. I do about 4-6 miles a day, with one or maybe even two days off each week. In a way, I feel like I need a goal or something to really kick me into gear. In another way, I like to be able to run by feel, with no training plan or GPS. I go back and forth.

Lately, I am also appreciating the feeling of running with the leaves crunching under my feet. However, Murphy doesn't enjoy it so much. The crunching makes him think someone or something is chasing him.

It's been a beautiful October here in Iowa. It's great running weather. Of course, I know what's coming. This isn't my first Iowa winter, and I fully expect a bitterly cold and ridiculously snowy season. I've learned to hope for the best but expect the worst. Last year, I ran outside quite a bit until January, when I turned to the treadmill. Not sure if I will focus this year on running outside, the treadmill, or a combination. I may also use the spinning bike some. There is something, though, about running outside in the winter that I love. Maybe it's because the trails are so empty and serene. But, for now, I'll appreciate the fall.

With it being fall and getting dark earlier (which I don't like), I've been inside in the evenings watching the boob tube--as my father calls it. I thought maybe I'd make a list today of shows I'm watching right now. These are in no particular order, and I make no statements about the quality of these shows:

1. Sister Wives (season finale tonight--I enjoy talking to people about this show because opinions vary so much)
2. House
3. Parenthood (I recommend this if you haven't seen it yet)
4. Grey's Anatomy
5. Private Practice (I actually don't like this show that much but continue to watch it anyway)
6. Dr. G (missed my calling, should have been a medical examiner)
7. Teen Mom
8. The Middle (just discovered this one--love Brick)
9. Disappeared (odd fascination with this--think I am the only one in the world who watches this)
10. Toddlers & Tiaras (and Little Miss Perfect--pretty much the same ridiculous show)
11. The Office (last season for Michael Scott--will they really continue without him?)

I also just discovered a channel (Hub?) that shows reruns on the Wonder Years, one of my favorite all-time shows. They show Doogie Houser, too, but that show isn't quite as good as I remember it being. (I have always had a crush on Neil Patrick Harris though. Although the rest of the world has apparently know he was gay for years, I just figured it out last month.) The Wonder Years, however, is even better than I remember. I saw Kevin and Winnie Cooper enjoy their first kiss this morning. I also remember as a kid trying to get my hair to look like the mom on the show. In retrospect, I don't know why I wanted my hair to look like a 1960's housewife--when in reality it was the mid or late 80's. I was not a style icon at my elementary school.

I should also add that I've had a recent fascination with the rescue of the Chilean miners. I was up in the middle of the night watching them be pulled up this week. It's just amazing to me that they survived for so long underground. I have odd questions like "What did they talk about?", and "Where did they go to the bathroom?"

The situation brought back memories of Baby Jessica, the baby pulled from a well when I was a child (maybe in the early 80's?). I remember sitting around watching that whole debacle and how the nation rejoiced when she surfaced. Okay--so a baby in a well is maybe a little different from 33 miners in a Chilean mine, but the miners brought back those memories somehow anyway.

Alright, on with my day.

A bright spot

First of all, this week has been overwhelming--work has been kicking my butt. Lots of reports due, and some other stuff not worth mentioning, or reliving. I've been working virtually all of my waking hours. I don't want to be a complainer. I don't waitress, detassel, or clean kennels for a living. My job is great, but this week I've been on the verge of....I don't know what. I feel just mentally and physically exhausted.

Anyway, I went through the Starbucks drive through on my way home tonight. The person ahead of me had alread paid for my drink! It was really nice, and great timing since I have not been having a good week. Thank you, nice stranger! You made my day!

I have gotten a few runs in this week, but also skipped a few. Really, I've only missed two days I should have run, and I'm trying not to be too hard on myself. I think I'll get to do a long run tomorrow morning, and the weather is supposed to be great. I am hoping to get a good night's sleep--and sleep in some--and do a nice (but long) leisurely run at maybe 9 or 9:30.

Break Over

After doing the Park to Park 1/2 Marathon on Sept. 11, I felt a little burned out from running both physically and mentally. I decided I would take a break. By taking a break, I don't mean not running. I mean not training. I would have no real training goals and would run by feel. I wouldn't keep track of how far I ran or even plan how far I was going to run. I started running without my Garmin. At first, I felt naked. I would only run routes that I was familar with so I would know exactly how far I had run--which sort of defeats the purpose of running Garmin-free.

That was almost three weeks ago. All I can say is--I guess the break is over. I felt the need to set a goal and do some more targeted (although laidback) training. So I will be doing the Sullivan Brothers 10k in Waterloo on November 6. Typically, I focus on 1/2 marathons, so this is a little different, and my "prescribed" mileage is less, although I will still do a longer run (like 10-11 miles) on weekends. Although 10-11 miles was a relatively short long run, if you will, several weeks back, it seems pretty long right now--after just a few weeks of not doing long weekend runs.

I felt the need to pick a race to do because (to some extent and in some ways) I thrive on structure and discipline. Is this good or bad? I have mixed feelings. It bothers me a bit that I couldn't just run to run. I had to choose a race and make a training plan. I was just feeling a little blah without a goal.

I have somewhat of a revised goal for all of my races. When I train for a race, I usually do have a specific goal in mind that I'd like to run it in, but I'm not sure anymore that this is the most important thing. I ran an 8 mile race this summer. It was an amazing day for me--I felt great the entire moment. There was never a moment when I said, "This is painful," or asked, "When is this going to be over?" I enjoyed the experience every step of the way. I had a decent time in that race, but that really wasn't why it was such a good race. I train so I can do these races and be comfortable enough on race day to enjoy the atmosphere and the run. I want to be able to run hard (although not all that FAST) and not be miserable.

I think I like thinking about races in this way because as I age, it's a goal I can still reach. Many times when runners get older they get discouraged to see their times increase. It happens--there is something called an age-graded time that takes into account your age. Lots of aging runners set goals related to that. I don't know if I even need a goal that complex.

Murphy and I ran 4 miles today. He did a nice job. We saw a few dogs who were curious about him but he stayed focused on the run. There is something about running that gives him tunnel-vision. He doesn't care so much about other dogs out on the trail. He notices them but just keeps on going. It's also much easier when he's wearing his Gentle Leader. I could tell he was anxious at one point when we passed a house that had two fenced-in barking Pit Bulls. However, he looked straight ahead and kept moving. Good boy, Murphy! I am thinking 4-5 miles may be the max I get Murphy to run from now on. It's not that he can't run further. He can and he has, but I think 4-5 miles is his ideal run because it's long enough to get him into a groove but it leaves him wanting more. Plus, on longer runs, I can better focus on my form and mental strategies if I'm alone.

Running with dogs is becoming a popular past-time and I'm hearing more and more about it. For instance, there is a section on the Runner's World website regarding running with dogs. It's not rocket science, but you do need to now how to look for trouble with your dog--particularly heat exhaustion. You also need to know how to train them to run how and where you want. Murphy always runs on my left, or in the middle of the trail. There are pros and cons to having him on this side, but it's his strong preference and I'll go with it because it's predictable and I always know where he is. It's very rare anymore that he tries to cross in front of me. The only time he really does that is when there's a rabbit, and I'm not sure I can override that instinct.

Tomorrow...is Wednesday. More importantly, I will have visitors. I can't really even call them visitors--because they are my family and Waterloo is their permanent home. Yes, Bill, Gus-Gus, and Alice (the Denver contingent of my family) will be here for a very long weekend. I am excited to see how pumped Karl and Murphy will be to see their dad and brother.

I have an odd problem and I wondering if others have it as well. If an actor plays a character on one show, I have trouble if they get a role on a show later on because I still associate them with the 1st character that they play. For instance, even though I know different, I still often think about how weird it is that Dexter used to live in a funeral home and now is a serial killer. And now Lila from Friday Night Lights got out of town after high school and works as an interventionist for a kid with autism. I tend to mesh story lines together.

Karl's Berry Delight

I got up this morning and took my time getting ready to run. I did a leisurely 4 1/2 mile run to downtown Waterloo. It was a nice run--a beautiful day. Clear and sunny. Maybe 60 degrees. Perfect for my capri tights and a short-sleeved shirt.

When I got back, it was time to get down to business. I needed to attack a problem that has been plagueing the Waterloo Hennibaughs for the last 3-4 days. It's been raining constantly, so this has been the first chance I've had to solve this problem.

I noticed one evening (maybe Tuesday or Wednesday) that Karl came in from outside and seemed to be sloppily chewing pinkish purple bubblegum. He seemed so proud of himself. His mouth was oozing a pinkish purple creamy foam and he was also tracking in the substance on his huge paws. It took me a bit to figure this out...but Karl had discovered what I have started calling "Karl's Berry Delight." Interestingly, Murphy seemed to have no interest, but Karl was obsessed. He just couldn't get enough berries. He didn't need Cool Whip and he wasn't interested in a pie--raw berries seem to be the bee's knees of Karl.




Delicious and tasty mystery berries--they are sort of pretty.



Mystery berry plant is at the far back of this huge mess.

A very large bush/weed/overgrown shrub in our backyard had begun to sprout berries. Apparently delicious berries. There berries may have been coming from an overgrown rhubarb plant (is that possible?). If Karl wants to eat things in the backyard that I am not planning to eat (like those tomatoes from last year's garden) and they won't make him sick, I have no problem. However, Karl's Berry Delight was creating a big challenge for me upon Karl's entry into the house. I had already cleaned up several huge pink messes. I had to get the carpet cleaner out to correct the tie-dyed pinkish spots Karl had created on the carpet. In addition, Karl seemed to be attempting to dye himself pink, especially his face and his big paws. It was time to attack this head-on.

So I did. I took my rusty old hedge trimmers and started chopping. Here are the after photos:

I was a stained disaster.



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Bye Bye Berry Delight


As you can see, this project was a mess. I ended up with purplish-pink hands, feeet, and pants. If you are wondering why I didn't wear shoes, I did wear shoes. I wore my generic Crocs gardening shoes and my feet are somehow still stained. At the end, you can see that I have somewhat demolished Karl's Berry Delight.

One sad moment though...for several days, Karl has been sitting by the backdoor waiting to be let out so he could eat berries. After my "project," I let him out and he enthusiastically ran to visit his treasure. He checked it out for a moment, looked at me, looked back at his treasure, and then walked away with his head down. I almost felt bad for the poor guy. Sorry, Karl. No more berry delight for you.

Hump Day

Hello, friends! Happy Wednesday. First of all, check out this article from the Waterloo Courier:

http://wcfcourier.com/news/local/article_3ab7dd99-885c-56e3-a4c8-eef606045f36.html

It's not very long, but we are looking for PR for our organization and have to start somewhere. I love working with Christy Kessens. She is ambitious and has great ideas. She is so passionate about helping families and individuals affected by Alzheimer's. I really admire her for her travel to Belize and her work "in the trenches." The article has a great picture of her.

I didn't run today. I am backing off on my mileage right now. I thought I'd relax a little and let my body recover. So my plan is to only run 4-5 times a week for the next few weeks. I am thinking 20-30 miles a week--down from a little over 40 miles a week. One thing that I have been really consistent with and have enjoyed lately is my Tuesday/Thursday morning run. I don't have to be in to work until a little later on those days, so I have time to get up, eat, do a decent length run (5-7 or even 8 miles), and still make it to work without feeling rushed. Over the last few years, I've become much more of a "morning runner." (I still wouldn't call myself a morning person, though.) This is mostly because I often come home from work tired and with a headache. It's just easier to get myself out on the streets in the a.m.

I am beginning to think that I need daily ice cream for survival. Yesterday it was a vanilla Frosty from Wendy's. Today it was a cone from McDonald's. Tomorrow? Why is it that the more I eat ice cream the more I think ice cream is a necessity? 

Really?

So before I go to bed tonight, I want to tell everyone about a recent discovery. I say EVERYONE because I recently looked at some blog "stats" and realized that there are actually people out there who are unrelated to me by blood and marriage that read my blog. I was honestly shocked by this. That, in fact, is the recent discovery. People read my blog.

Tonight I have a list which I came up with while running this morning. The list is: Stuff I Love But Don't Know Why

1. Vacuuming--I have to hold back so I don't ruin our carpet by vacuuming three times a day
2. Public Speaking--not a common love, but I find it invigorating
3. Cleaning my dogs' ears--like I said, I don't know why
4. Having blistered and callused feet--they seem "strong"
5. Cleaning anything and everything with large amounts of undiluted bleach
6. Cracking my neck
7. Being able to order stamps by mail
8. Obnoxiously strong scented candles
9. Mechanical pencils
10. Hydrogen peroxide for cleaning cuts/wounds
11. Running at cemetaries


I happened to come across the blog of an old friend from Ames tonight and she has a list of 100 things she wants to do in the next 100 days. Some are big things (regarding career changes/potty training her son/etc) and others are small things (like growing out her bangs/writing letters to her grandma).

I may try to come up with something similar. I like the sense of accomplishment I get when I do something I want to do, and it would help me achieve that. Mine might be things like cleaning out the air ducts in the house, throwing out all of my underwear with holes and buying new pairs, teaching my dogs new tricks, making a better system for keeping my socks in pairs...Maybe I am onto something. I will keep thinking about this.

Murphy had a big old lump on his neck this weekend which of course worried me to death. Turns out it is an infected salivary gland. He is going to be okay. I am grateful for that because I didn't want to call up Bill in Denver and tell him Murphy was seriously ill. I was even more worried because our friends' dog, Barney, just died from lymphoma.

So, all is well at our little home on West Third for the time-being, and it's even better because Bill will be home next Wednesday (a week from tomorrow) and stay about three days. He'll even get to go to a UNI football game while he's here. I am really looking forward to it. When he gets home, I think he will be surprised by a few things: 1) how clean and uncluttered the house seems, 2) how I have no food here as a result of my refusal to grocery shop, and 3) how I have totally given up on making the backyard easy on the eyes.

Fall arrives

Well, Bill's been living in Denver for about 3 weeks and the big question people have is how I am doing. I am doing well. I did not marry someone to live 11 hours away from them, but I can manage it for 10 months--especially since he will be home for stretches at Thanksgiving, Christmas, etc. I am fortunate to have a great husband and fortunate that he's great at keeping in touch with me (via email, text, phone) and completely trustworthy.

Although it's not an overall positive situation, I try to focus on the positives. For instance, our house is cleaner than it has been since we moved here. I am very productive when it comes to work stuff (I usually work about 3-4 hours at home in the evenings after I get home). As corny as it sounds, I could consider this a time for self-discovery...blah...blah...I guess I really don't get into stuff like that. Bill is doing well also. He is throwing parties for new friends, going to Rockies games, Taco Happy Hour, new restaurants...I am proud of him for taking full advantage of living in Denver. Maybe I'm also a little jealous.

On Tuesday and Thursday mornings, I've been getting up and running before work because I usually don't have to be in until a little later. I love it. Today I had a beautiful fall morning and went out for a little over 6 miles. It seemed chilly when I started, so I wore long-sleeves. I regretted that about 1/2 a mile into the run. Should've gone with a short sleeve shirt or even a sleeveless jersey.

I enjoy the feeling of fall when the air is a little crisp but it's really chilly yet. That might just be my favorite running season. I have to say that fall and summer are my favorite seasons. Spring is okay, but I struggle to enjoy winter around here. I am trying, though, to make my peace with winter because as long as I live in Iowa tough winters will just be a way of life.

I am planning to do a 10k this Saturday morning to benefit a local nursing home. Obviously, this cause is important to me because I work in gerontology. I am going to do the run more casually--not really as a race--just for fun. I hope they have a great turnout; it's a 5k and 10k.

P2P

Hello cyberfolks! Yesterday was a busy day. My mother-in-law Denell and I participated in the Park to Park 1/2 Marathon in the morning, went out to lunch with some friends, and then went to the UNI football game in the evening. I will admit I took a nap in there somewhere (I did get up before 5) but it was only for about 30 minutes, which hardly counts as a nap for someone who can usually sleep for two hours in the afternoon.

Denell walked the Park to Park and I ran it. Her performance was much more impressive than mine. She finished in an incredible 2:35, which is just amazing! As for my run, my time didn't impress me, but I felt great the entire way, so I can't complain, especially because it was a gorgeous morning and a well-organized race.

I think sometimes I start too conservatively because I am worried about hitting the wall, and to really improve my times, I need to be more aggressive at the start. However, I sometimes debate how important improving my times really is to me. I want to be able to go out and comfortably run 1/2 marathons and have then be pleasant (not miserable) experiences. I typically achieve this. I'm not sure if my life would really be that different if I ran them 5 or 10 minutes faster.

I saw some folks I knew at the race yesterday. I knew people walking, running, doing the 1/2, the 5k, the 10k....younger people and older people. I think I heard 1,500 people did the Park to Park. It's always fun to see so many people come out to an event and have fun. The winning times always blow my mind, but so does the 70 year old man walking the 1/2, the woman pushing the kid in the wheelchair, the guy who has lost 60 founds in the last year and can now do a 5k...There was a kid who was maybe 9 or 10 running the 1/2 (faster than me) and I thought about how LONG the mile run was for me in elementary school. I would have sooner died than even entered a 5k, but that kid made 13.1 look easy.

I have to say that I think the reason I couldn't have run a half marathon 20, 15, or maybe even 10 years ago was not a physical reason, but rather a mental one. I really don't think I had the mental ability and toughness to do the distance training until my mid-20's. Ironically, when I might have been able to physically go the fastest, I didn't have the mentality to even really attempt serious running.

I am exhausted today. I don't think it's because of the race. It's a different type of tired than that. I think it's because I worked particularly long hours last week (at work and then also at home) and didn't get to recover too much yesterday. I thought I might do a short run today but I really just don't feel like it, although it is a beautiful day. I am being very lazy.

Hello September

Welcome to September! It's starting to cool off and feel a little bit like fall, which is fine by me. I love summer, but I think fall may be my favorite season. Last night I ran 6 miles after I finished teaching step (filling in for a friend at the rec center) and there was just enough chill in the air to remind me that football season is coming. I was running in the trails over in Cedar Falls, which was a nice change for me, and I finished about 7:30--just as it was starting to get dark. It was a beautiful fall night.

I spent the weekend in Denver with Bill. I love his apartment and there is so much to do there! I am a little jealous of his adventure, although I do love my job in Iowa. I think Bill is going to have a good 10 months living in Colorado.

This weekend is the Park to Park, and it appears that it will be last "major" race of the year. I hear it will be HUGE. The 1/2 marathon sold out, and then they opened another 100 slots. It may be a little crowded out on the trails. They also have a 5k and a 10k, so a lot of folks will be out at George Wyth. I am hoping for great fall weather and looking forward to seeing some of my running friends on the trails.

A productive day

I ran the Lincoln to Lincoln 8 Mile Run this morning. It was a lot of fun. Out on the trails, beautiful morning. I had a good run. I can honestly say I enjoy every mile. I was never just hoping to be done. For me--regardless of time--that's how you know it was a good race. I was even pleased with my time. It was one of the most enjoyable races I've ever done, if not the most enjoyable.

After I finished, they did a kids' fun run. It was probably about 1/2 a mile. It was a riot. All of the kids started down in their track stances. The UNI women's basketball team was helping out with the race, and I had fun visiting with them.

I came home and worked on cleaning and re-organizing the house now that Bill has moved out to Denver to start his 10-month job at University of Colorado. It's been a while since our house has been so uncluttered. Our office even seems semi-organized which is a miracle. I will have to take some pictures for Bill.

I also cleaned out the Mazda after taking it to the car wash. I vacuumed it, wiped down the inside, washed the windows...This is pretty rare for me and I'm pretty of myself. I have to admit, however, that vacuuming the seats barely touched the dog hair. I just know not to ride in the car wearing black pants. And I also have a lint roller in my office. It's a life saver.

I think the cleaning frenzy was partially because I didn't want to sit down and think about how Bill, Alice, and Gus-Gus were all the way out in Denver. It'll work out fine and I will get used to it, but it's a little sad. It just seems a little quiet around here. I am excited that I get to visit them all next weekend though. I'm also excited for Bill to start his job. It's a great opportunity for him.

1st Week Down (Almost)

I've almost made it through my first week of the fall semester. Things are going fine--no major complaints. Tomorrow Bill leaves for his 10-month appointment at the University of Colorado-Denver. He's out tonight with some friends who wanted to bid him farewell. I'm only semi-sad right now--I leave a week from tomorrow to visit him for Labor Day weekend, so maybe that's why I don't feel like this should be a big dramatic goodbye. Luckily, with the semester starting, I won't have too much time to feel sorry for myself anyway.

This weekend I am planning to do a race on Saturday and go out to lunch with my friend Christy on Sunday. I also have some work stuff to do, so I should be fairly busy. Oh, in addition, the Little League World Series continues, and I've been really into that, although all of the American teams I've been rooting for have been eliminated. It's strange how much Little League I've been watching lately since I can't even stand watching pro baseball anymore. The major leagues seem so boring, but I can't get enough of watching the kids.

So...about running...my mileage is down a little this week. I did 6 on Monday, 5 on Tuesday, and 5 this morning. I'll do maybe 5-6 tomorrow. Part of my reason for my little cutback is a taper for Saturday's race (which is 8 miles), but I've also been running really slow lately, even for me. I'm not sure if I just don't feel like pushing myself or if I'm fatigued. I'm also wondering if maybe I am getting too used to the pace I use when I do long, slow miles on my weekend runs. I shouldn't be running 14 miles at the same pace I run 5 miles, but I have been. So I've been asking myself, Am I just worn out? I'm not all that concerned about it. I will never be an incredibly fast distance runner anyway. I am just happy to be out there, and I am more proud of the distances I run than the pace at which I run those distances. However, the reasons behind why I'm slower lately are a little bit more concerning than actually being slower. Probably nothing some rest can't cure. Cooler weather will probably help, too.

Long Run

Yesterday I took off for my long run at about 9:00. I should have left earlier (story of my life). It got pretty hot by the end. I did 14 miles again. The biggest challenge was finding somewhere to fill my water bottle. There is a park with a disc golf course that is about 1/2 a mile off the trail that doesn't have a drinking fountain (I thought it did) but did have restrooms with running water. I filled my water bottle, which was originally filled with G2, with warm water from the sink. It was better than nothing. It was hot enough that I eventually took off my shirt and just ran in my sports bra. I don't do that very often, but the shirt was soaked and heavy. I couldn't stand it anymore.

So, I ended up running 14 miles on 20 ounces of G2 and 20 ounces of water. I could have used a little more G2 at about mile 11 or so. All in all, not a bad run. I felt pretty good most of the way. I had thought about continuing to 15 or 16 miles--especially since I feel a need to continue to build my long run--but it just got too hot.

I did discover a few places recently where I could refill my water bottle. They are a little bit off of my typical routes, but that's not a problem. One is at a ballpark around here. I stopped there the other night to get water and these kids were making out. Perfect. There is also a vending machine I found that has water. Of course, I need to remember to carry money for that. In addition, there's a gas station on Ansborough I can buy G2 at if I want. I'd prefer to stay on the trails, but those aren't too far off my route.

I am realizing that I can do these long runs with minimal water and fuel (and have done them without before) but it's really a lot more pleasant if I drink water, Gatorade, eat my Sport Beans, etc. Of course, things are a little hairy if I don't refuel when it's 85 degrees with 95 percent humidity...like it has been lately. I can run 5, 7, 8 miles without water (not that I always should), but 14 is just not do-able.

The thing about races is that it's nice that there are people every mile or so to give you fluids. You don't have to worry about it. It's those long Saturday morning runs where it's harder to stay hydrated. I have to say that there are a lot of things that make races easier than long training runs. No one is there to encourage you to to finish your run on a training run, and there's no live music. Nobody is going to give you free bagels from Panera after you are done. I give myself a lot more credit for getting up every Saturday to run 11-14 miles on my own than I do for finishing a half-marathon. The other thing is that no one really knows if I don't do my long training run....I have to rely on intrinsic motivation.

Here is my race schedule for the rest of the summer:

Aug. 28: Lincoln to Lincoln (8 miles)
Sept. 11: Park to Park 1/2 Marathon
Sept. 18: Promise Run 10k for Cedar Falls Lutheran Home

This week I will taper maybe a little for the Lincoln to Lincoln, but I don't anticipate cutting back my mileage all that much. Then I would have one more long Saturday run before Park to Park (if I don't do a long run additional this weekend to the race). Then I might back off those long runs, or at least not increase my long run anymore, UNLESS I decide to run the Des Moines Marathon or 1/2. I guess I'll decide that for sure after Park to Park.

I often run in Calvary Cemetery, which is at Fletcher and Falls Avenue in Waterloo. It's a nice cemetery, although it doesn't have running water like Waterloo Cemetary on Kimball. Sometimes I do a few laps to make my runs a little longer. Anyway, I've sort of taken some ownership in Calvary Cemetery. As I run, I often pick up trash. This isn't a big deal since I'm there to run anyway. I just grab stuff and run it to the trash can. So, yesterday, I realized that whoever had mowed the cemetery had done a poor job. The open areas were fine, but it was pretty spotty between graves. The interesting thing was how upset it made me. Maybe it was because I have somewhat invested in keeping the cemetery nice by picking up trash, but someone else didn't care--even though they were getting paid to keep it nice. I'm sure, however, mowing a cemetery is not an easy job.

Bill and I have been obsessed with watching the Little League World Series as of late. If you haven't caught any games, check it out. We are predicting Connecticut will win out of the US pool.

Last Day Off

Today is my last official day off before the fall semester begins. I have mixed feelings about this, but overall I am just really lucky to have a job that I enjoy. So no complaints. However, it does mean a new routine for weekdays, and it means I will have to make more of an effort to plan when I will run since I will be back to working 50+ hour weeks.

Wednesdays will be, and always have been, my craziest and busiest day of the week. This semester, I will take Murphy to daycare, teaching from 9-11, have office hours from 11-1, and have meetings from 2-4. Then I have to hustle to get Murphy from daycare before they close. Sometimes I will have another meeting from 5:30 to 7 for our non-profit. This will likely be a good day off from running, but we'll see how things go.

Tuesdays and Thursdays I don't teach until 11, so as long as I don't have meetings, I don't need to be at the university until 10 or so. I can run in the morning on these days, and even do fairly long runs. Monday and Fridays I should be able to get away to run in the late afternoons, as long as I don't have meetings. I am looking forward to doing some runs on and around campus again. I really do love our campus. Especially in the fall. And it's great to have access to water fountains and bathrooms. (This is a disadvantage of the trails.Where are the water fountains on our trails?)

I didn't run today because I ended up with somewhat of a busy schedule with doing some orientation stuff at the university. I also took the day off because I did 7 yesterday and would like to do a long run in the morning. I haven't looked at the weather yet. I am hoping for a cool and rain-free morning.

I signed up to do an 8 mile race on Aug. 28. It's the day after Bill leaves for his 10 month appointment in Denver, so I figure I'll keep busy. I'm excited about the 8 mile distance. It's not so long that I am dreading the pain that will come with it. It's not a 5k--which sometimes I almost think isn't worth getting up for since I am not into doing short distances right now. It is the first 8 mile race I've ever done--so for sure it will be a PR if nothing else.

In pet news, Alice has crystals in her urine, and Gus-Gus has an ear infection. We continue to support the college funds of our vets' kids.

Top Ten Lists

Tonight I went out and ran about 7.5 miles. Since I'm not very fast, it took me a while. Sometimes when I do long-ish runs, I make Top Ten lists in my head. Sometimes it's something like the Top Ten Vacation Spots I've Been to, or maybe the Top Ten Vacation Spots I Would Like to Visit. A few weeks ago it was the Top Ten Jobs I Would Like Other than the One I Have. Tonight, I was thinking about the Top Ten Products I Can't Live Without. In no particular order:

1. Garmin GPS 405 Watch

It's amazing. I can't figure out how it does the things it does, like mapping my run when I am through. I would feel naked running without it. It's surprisingly more accurate than the old model of the Garmin we ran with before this--and we thought the old Garmin was pretty damn cool when we got it.

2. Splenda

I know I am a little all over the place here, but bare with me. I probably consume more Splenda than anyone else on the planet. I put it in oatmeal, smoothies, cookies...You name it. If they ever say it causes cancer, I'm done for. I think Splenda is one of life's little miracles.

3. Tivo

We know have a DVR in our family room, but we have Tivo in our office. Tivo was where it started. An ex-boyfriend introduced me to Tivo. Although the relationship didn't work out, I am forever grateful for how he exposed me to a new world that changed my life for the better. I got over the boyfriend--but I still haven't gotten over Tivo yet. I will never stop loving you, Tivo. You are amazing.

4. Sedu Flat Iron

This is my current flat iron. I've tried others, but I think I like this one the best. I am absolutely obsessed with straight hair. I always tell my husband that if I turn up missing, he needs to see if my flat iron is gone. If I've left without it, I've been taken against my will. Although there are a lot of things I refuse to spend my hard-earned money on, a flat iron is not one of them. I have discovered that this is one area where you get what you pay for.

5. Sleek.look Blow Down Extreme Creme

Again, my quest for straight hair has given me away. I discovered this product about 4-5 years ago. I think it's the best straightening product on the market. If you use too much, your hair gets greasy, but using about a quarter sized dollop works well for me. Unfortunately, it's expensive. About $16 a tube. I've tried to replace it with cheaper products but always regretted it and gone back.

6. Yak Trax Pro

I could not run outside in the winter without these. They are amazing, and not just for runners. I know several people who are scared of falling on campus during the winter and invested in a pair....with great results. A great bargain for $30.

7. Paula's Choice Skincare

Although I've tried her make-up and found it to be average, the skincare products are outstanding--particularly the AHA exfoliants. I also really like her teeth whitener because my teeth are too sensitive for Crest Whitestrips and stuff like that.

8. The Furminator

This is the best product for brushing pets, no question. I get more fur off my pets in 2 minutes with this than I do with 10 minutes using a traditional brush. After I use it, it looks like we have an extra, and very furry, pet on the carpet. We have a smaller one. If they were a little cheaper, I'd invest in the biggest available size for Karl.

9. DROID

It's not just a phone, it's a DRIOD. Need I say more? What did I do without you, DROID? We could use better reception in our house, but that's not the DROID's fault.

10. The Gentle Leader

The designer of this product was genius. Murphy is at least 200% better behaved while running with the gentle leader on than without. He even resists the urge to participate in his favorite past time, rabbit-chasing.

And it cools off...

I ran 7 miles tonight and fortunately the heat wave appears to be over for the time being. Don't get me wrong--I am not one to typically complain about the heat. However, I feel like lately my running has suffered a little due to how warm it has been. Anyway, I ran tonight when it was about 70 degrees and it felt great.

On Saturday morning, I ran 14 miles. It was a pretty good run. It's funny that the Saturday before I couldn't even make it 12, but this time 14 seemed fairly easy. I got home and took an ice bath--and I didn't really have any soreness or anything. It was a nice long run for me.

Tonight on my run I was reminded of something that I do need to keep in mind. At mile 2, I felt like crap. I was a little bit light-headed and almost dizzy, and I just didn't have it. I told myself I'd only go 4 miles since it wasn't my day. However, by mile 4, I felt pretty good and was able to keep running. It's a good reminder that if you can push through a hard spot in your run things often do get better. I really don't know why.

The Chicago Half was another good example of that for me. At about mile 3, I was thinking I was going to have a miserable race. That feeling continued for a few more miles. At about mile 8, I was thinking things were okay. It doesn't make sense that I feel better at mile 8 than at mile 3, but it happens. I need to always tell myself to hang in there when the going gets tough because it's likely things will improve. (I know that's some deep life lesson as well...but I don't feel like getting into that.)

Heat Wave, Cont.

Tonight I ran 8 miles in the oppressive (and I do not use that word lightly) heat. Surprisingly enough, it was a good run. I took some G2 (the low cal Gatorade) to sip on and that helped. I didn't think I'd do 8. When I left the house, I was thinking more of 6-7. I planned to go this morning but it was already hot and humid when I got up about 8. I waited until 7 tonight to run at dusk. I'm glad I did. It took me about an hour and a half (probably a little less) so I got back about 8:30ish, just as the sun was going down. I was absolutely soaked, just like I had gotten out of the shower.

When I got home, I did an ice bath, and I'm tired, but I feel pretty good. I've also been using this Gatorade Recovery drink lately after runs over about 6 miles. It has electrolytes, sodium, and also some protein. I think it's working well, but the jury's still out. It's rather expensive, so it had better be doing something. Also, I recommend the mixed berry and the strawberry-kiwi. I tried another flavor (can't remember what it was called) and it was horrid. Be warned--the Gatorade Recovery drink is a little like Gatorade mixed with milk. It takes some getting used to.

I've run over 36 miles this week. I am unsure if I will run tomorrow, or take a rest day and do a long run on Saturday. Bill suggests I back off a little bit before ramping it up again for the Park to Park on Sept. 11 and maybe for the DM Marathon or Half. I can tell my body is getting a little worn down from doing a lot of miles in the heat. I think the ice baths help, and I know eating and drinking smart helps as well. 

One more week before classes start but back in the office tomorrow. I've been in and out this summer, but I will probably be more in than out until school begins. I have a few meetings tomorrow--meetings are probably the thing I like least about my job. My syllabi are done, but I need to set up my e-learning (WebCT) sites.

Part of me dreads school starting, but I do like my job and sometimes I think I do better when I'm in more of a routine. I look forward to summers but I never seem to really know what to do with myself when I am working a reduced schedule. I feel like I look forward to free time, but during my free time I look forward to when more of my time will be occupied. I think this goes back to my lack of hobbies. Anyway, it's something I'd like to modify about myself.

Off to bed.

Hot Child in the City

It's been hot in Waterloo. If you don't run before 7 a.m., be prepared from some heat. I think it's getting the best of me. I'm tiring out earlier than I should on my runs. I am told, though, that it will be more manageable next week. Right now I am wishing there were drinking fountains on my run route.

We aren't getting too much flooding here in Northeast Iowa, but the central part of the state is having a rough time. The Iowa State campus is a mess. I don't think most people out of the state realize how badly Iowa floods about every other year. I guess we have to have basements so we can go there when there's a tornado (although nobody does), but sometimes I think we should just build houses here without basements. A typical conversation starter in Iowa in the summer is, "Is your basement dry?"

In other news, my quest continues to find shorts that are not spandex-y but don't ride up when I run. I'm not sure if they really exist. I have a new pair that are Nike Be Strong Long Shorts. They are semi form-fitting, but long enough to hopefully stay in place. I can't imagine how much money I've spent in this qwest over the past 5-6 years. It might help if my thighs were smaller, but I read that some female elite runners have the same issue.

Bill said he heard some female runners at the half marathon a few weeks back discussing the "riding up shorts" issue while running. I am not alone. You'd think someone could have figured out a solution by now. I guess there are those spandex-y form-fitting shorts, which I usually do wear, but they just aren't really "me." However, there are people in the world who have worse problems, so I will stop myself from going on and on.

When it comes to online shopping (particularly for running gear), I've realized lately that I have an odd habit. I go to shopping website, put stuff in my "cart" but never order it. I've decided that it must somehow fulfill my shopping needs without the actually spending of money. It's like I'm asking myself, "If I were to buy stuff from this website, what would I buy?" I am thinking this might be similar to dieters who chew but then spit the food out.

Pictures from this week

My new haircolor which looks a lot like my old haircolor although I was determined to make a drastic change

Alice, the very dog-like cat who comes when called--She is more Bill's cat than mine, really.

Gus-Gus, rat terrier mix

Karl, English mastiff and overall comic relief

Murphy, beagle mix. He's too cool to look at the camera.

Gus-Gus, again (the dog so nice they named him twice). Isn't he photogenic?

A few photos we've taken in the last few days. The one of me was taken because I recently colored by hair a light brown, but it's not as drastic of a change as I expected and it's not too noticeable in the picture. Next time I might try a little lighter. Sometimes you just need a change.

Had a lazy day around here. Bill and I took Murphy to the vet this morning for a check up and some shots. His pancreas counts were just slightly high, but other than that he's doing well. His behavior at the vet was another issue. Murphy has anxiety issues, and his anxiety at the vet has only gotten worse since he was hospitalized last fall at Iowa State Vet Med. It is a joy taking Karl to the vet (he is such a good sport), but it is not so much fun with Murphy and Gus-Gus. Gus-Gus has always been bad, and Murphy has gotten worse recently.

I am getting ready to go for a run tonight when it cools off a little. I think it hit almost 90 degrees today. I slept too late to run this morning. I am thinking about doing 6-8 miles, something in that ballpark. I took yesterday off after Saturday's ridiculous heat and 12 mile run.

I got a new pair of running shoes this week. This isn't very exciting because they are identical to my old running shoes, except they are blue. They were on sale because the new model has come out, so I only paid $58 for them, which I was pumped about. Of course, I bought them online--because that is pretty much the only type of shopping I do anymore. I haven't worn them yet but will break them out soon.

I was thinking recently about how it is recommended you wear running shoes only about 300 miles before replacing them. Well, right now I've been running about 30 miles a week (or more) so that means I only have 10 weeks in each pair of shoes. That's not very long--about 2 1/2 months. I should keep better track of the miles I have on my shoes because I know I don't do a very good job judging by feel. I can't tell when they get worn out because it's such a gradual thing. I need to be careful with that since running in broken-down shoes is a good way to get injured.

Speaking of buying running gear...I have some go-to websites I use for shopping, and my latest is http://www.sale.com/. It's amazing. You can search the site for sales going on at online stores. You can also put in your favorite stores and have it notify you of sales. I highly recommend checking it out if you buy stuff, especially clothes and sporting goods, online.

Of course, everyone also knows of my love of http://www.zappos.com/ for shoes and now for clothes as well. They have a new running "department" in addition. I appreciate Zappos because they are FAST with free shipping both ways and have amazing customer service!

Congratulations to my husband Bill who completed his dissertation and sent it to his committee today! He has his defense on August 23. I edited the whole thing yesterday and was very impressed with it. He actually found something useful and important--unlike mine...Anyway, although he is--of course--nervous about the defense, the hard work for him is finished. He's really worked hard this summer to get to this point.

A hot, long run

I did a long run today and it was a rough one. I wanted to go 13 or even 14 miles, but only made it 11.75. I actually walked over a mile home, so I guess I made it 13 miles or even a little more if I include the walking, but I was a little disappointed.

I meant to get going a lot earlier than I did, but it was raining when I woke up. By the time it stopped raining, it was 10:00, so I didn't leave until maybe 10:10. The rain had cooled things off, but it did get hot by the time I was finished. The 11.75 miles that I did run took me seven minutes longer than the 13.1 I ran last weekend in Chicago, so I was pretty much moving at turtle pace. I did take two G2 bottles with me (the small ones) and finished both by about mile 8. I really needed at least one more. I also ate some Target fruit snacks ate about mile 8. By the way, Target fruit snacks taste a little like styrofoam. Not recommended. I do like their organic "fruit strips" though.

I came home and took an ice bath since my legs were so dead. Hopefully that will help with recovery. If I remembered anything today, it was that in August you can't finish your long runs at 12:30. They need to be done at closer to 10--at the latest.

The good news is that, when I got home, Bill had picked up a coconut water for me at the store. He had also made salsa with the tomatoes a colleague gave us from his garden. Bill has a homemade salsa recipe that his mom gave him that is awesome. I'm sure Bill would enjoy it if it were spicier, but he makes it mild enough that we both can enjoy it.

Tonight we are meeting some friends in Marion (by Cedar Rapids) at a place called Zoey's for some pizza! I probably need a nap between now and then.

Indecisiveness

My latest dilemma is whether or not I should do a marathon. I am considering doing the Des Moines Marathon on Oct. 17--it is only about 10 weeks ago but I could be ready as long as I'm not trying to run 3:45 or something like that. I could also wait until next spring/summer/fall and do one.

If I do that, the leading contender is Grandma's Marathon up in Duluth. Everyone says it's a fun race, and I'm not raring to do another huge city marathon after Chicago. I'd like to think getting to Duluth and to the race would be less stressful. I think Grandma's is typically mid-summer, and that would give me plenty of time to get into good shape after the winter. Grandma's also wins awards for its hospitality. I've thought about other marathons as well, particularly those in the Rock & Roll series. I also would actually consider the Fargo Marathon, as crazy as that sounds. It gets great reviews from runners.

Part of me is afraid to do the marathon because it might increase my chance of injury. However, I am sort of needing a new challenge. The half marathon is a race that I love, but I know I can do a half marathon. It may not be fast, but I never doubt that even if I'm not in great shape I can gut out a half. I guess part of me feels like I always have to have some sort of goal in my future. Last year, I did the swimming goal because I was on the running DL. Five or so years ago it was the triathlon. I did walk/run a marathon in Des Moines last October ten weeks after knee surgery. I think the next logical step is to sign up for a marathon. Like I said though, I don't want to push my luck and get hurt. I've been doing so well this year training pain-free.

So, anyway, some stuff to consider...

I taught two aerobics classes yesterday and then ran about 4.5 miles--and I am feeling it today. This is mostly because the aerobics classes involved resistance training, which I don't do a lot of lately. My upper body is feeling it. I should do more strength training, but honestly I have little motivation and just think it's boring. Maybe in the winter when I can't be outside as much...

Tomorrow I would like to get a long run in. Not sure how long is long yet. We'll see. It is supposed to be hot, so I better get my butt out of bed early. Tonight we are meeting one of my favorite former students for dinner, and tomorrow we will go to Cedar Rapids to meet some good friends for pizza. Looking forward to both.

Chicago

We got back from Chicago (and the Chicago Rock & Roll Half Marathon) this afternoon. It was a fun weekend. We left Saturday and ran into a huge traffic jam in Dubuque, of all places. It was due to RAGRAI. Also ran into some traffic issues in Chicago, but that was expected, although we had hoped it would not be so bad on a late Saturday afternoon.

Picking up our packets at the McCormick Center and finding our hotel were stressful. By the way, The Red Roof Inn on Ontario Street is not recommended unless you REALLY are on a budget. The beds were uncomfortable, our room was tiny, the windows were filthy, the bedding was ancient, the AC was LOUD, the bathrooms were unclean, shall I continue? Then we went to California Pizza Kitchen where I felt I needed a drink, although I never drink the night before a race (unless it's like a 5k). I had a glass of white sangria, which was amazing. Probably a bad idea in retrospect, but sometimes you just need a DRINK. We also walked about 5-7 miles Saturday in Chicago--because neither Bill nor I will take a cab unless we absolutely have to. Maybe walking so much was also a bad idea. I don't know.

We got up at 5:20 or so to get to the race in time. Both of us had a less than adequate night of sleep. I'd like to blame that on the squealing and clicking noises coming from the AC in our hotel room. We walked over 1.5 miles to get to the start, waiting in line for about 30 minutes to use the porta potty, and then we were off.

I give the Rock & Roll Marathon people credit. They have put on lots of races, and they know how to do it. They put people in "corrals" based on expected times. We started with corral 9. The elite runners started at 6:30. We started at about 6:42--12 minutes later. I knew at about mile 3 this wasn't really my day. I was fine, but my legs felt a little dead.

I finished in about 2:06. I had hoped to be in under 2:00, but that's okay. I have to say I worked pretty hard for that 2:06 since I was a little off. Bill came in at about 1:56, I think.

There were 13 bands along the course--some better than others, but most were really good. There was a band at about mile 12, Powwowwow, that we both really liked. I also liked this Irish band that had some cloggers that was around mile 5. Some of the bands were doing original music. Others were cover bands. The cover bands were good because for some reason it gives you a burst of energy to hear a familiar song.

It was a really fun course. Of course, you run down Michigan Avenue, you see the Chicago landmarks, and you also run on the path along the lake. My only complaint is that the path along the lake is a little narrow at times for such a large crowd. This is also toward the end of the race, so you have people stopping to walk, and you have to maneuver around them. It was a pretty warm morning (high humidity) and at about mile 11 they gave us cool sponges, which was awesome. They also had a couple of "misting" stations, which was sort of like running through a sprinkler. I wish they had put out more of those, actually.

I have to give the people who Rock & Roll Marathon people props. The race was well-organized. They really have it down to a science. Medical support was present at a few places throughout the race. The water and Cytomax stations were good, and that's no small feat when 25,000 people run a race.

After the race, we walked back to our hotel, showered, and walked back to the post-race concert, which was Five For Fighting. After hanging out there for a while, we walked to have lunch at a great sushi place that had wonderful sweet potato rolls. Then we walked to Nike Town (where I bought some overpriced stuff) and also visited the Garmin store briefly. After that we took a nap. Obviously, we ran 13.1 miles this weekend, but we may have walked more than 13.1.

Things I saw during the race:

• Several people running barefoot or with just tape on their feet.
• Lots of people running for a cause--including the American Cancer Society and homeless pets in Chicago. (I wondered what the homeless people we passed though of that.)
• Girls running in tutus--ALWAYS! I'm sure it seems like fun until you get to mile nine or so.
• A chocolate lab doing the race. It's not allowed but they gave him a medal at the end anyway. He and his owner were with me until about mile 5. I think they beat me in the end.
• Several runners talking on their cell phones when running.
• LOTS of people with i-pods or other musical devices. Why would you sign up for a "rock and roll" marathon and then do that?
• People running with signs on their back as a tribute. Mostly "in memory of mom."