Running tips for the absolute, fluffy beginner

It's that time of year - a time for promises of new beginnings, setting goals, and perhaps choosing your "one little word" (my word for 2013 is: Bold).   If you are considering taking up running in 2013, here's a list of tips and encouragement for the absolute, fluffy beginner.

“The miracle isn't that I finished. The miracle is that I had the courage to start.”
― John Bingham, No Need for Speed: A Beginner's Guide to the Joy of Running

1.  You're not too fat to run.  You're not,  so stop telling yourself that.   If you can walk a mile, you can become a runner.  If you have other health problems, it probably is a good idea to talk to your doctor first.

2.  Get good running shoes! This is really important, and you should trust in the experts.  Dick's Sporting Goods is the Walmart for running gear  - do not go there.  Find a runner's store in your area, and go for a proper fitting.   Their staff knows what they are doing and will analyze your gait and how your foot strikes the ground.  They will see if you overpronate, underpronate, or have normal pronation.  I really can't stress this enough - the right shoes will make all the difference, and help keep you pain and injury free.  Don't skimp on the shoes.  Expect to invest $90-$125 in decent running shoes.

3.  Should you start on a treadmill or outside?   This is a personal decision.  I love running outdoors.  It makes me giddy to enjoy nature, feel the wind, rain, sun, snow on my face.  It's a spiritual experience for me. Full disclosure: I'm a bit of a hippie freak who can tear up from the beauty of a sunny day or the sound of birds chirping.  Many people love the treadmill because they can control pace so easily, it's easier on the joints, distance measurements are more accurate, and it's climate controlled.   For me, the treadmill is a necessary evil, and if someone wanted to torture a confession out of me their best bet is to put me on a treadmill for 5 miles and I'd sing like a canary!

Winter is a spectacular time for a good run outdoors!

4. Don't worry what other people think.   I was the worst when I started running.  Whenever I ran by other humans, I'd mess up my breathing because I was self-conscious of how I looked, especially with my ahem "non-runner's body".   What a stupid waste of time!   When other runners see you, they are probably giving you a mental high-five.  When non-runners see you, they are probably thinking that's what they should be doing.  Or they are simply not thinking of you at all.  Do your thing! Don't sweat a stranger's opinion.

5. Couch to 5K (often abbreviated as C25K).  Couch to 5K is a brilliant program that will take you from couch potato to running 30 minutes or 5K (3.1miles) in 9 weeks.    There are SO many choices of C25K programs - you can run an app on your smart phone, or you can simply print out a plan and follow it using a stop watch or measured distances.  Here's a link to a great website that gives you all sorts of C25K option. Couch to 5K - IT WORKS!

6.  Trust in the C25K program.  Tens of thousands of couch potatoes have become runners with the program.   It's well-designed, and you should follow it as written.  It has you running only 3 days per week - that is good!  Please don't do more than that.  You are new to this, and your body needs to recover at a cellular level that you can't even feel.  Cross-training is awesome so if you want to exercise more than 3 days per week, you can definitely add additional days of walking, elliptical training, swimming, biking, lifting, whatever.  Anything that uses your muscles in a slightly different way than running is good as cross-training and will ultimately make you a better runner!   Also,  remember there is no shame in going slooooooow to complete your runs, and no shame in having to repeat days if you aren't successful.  However, if you successfully complete a run - even if it felt like the hardest thing you've ever done - I encourage you to move forward to the next scheduled run and NOT repeat.  Push yourself.  Change happens and endurance increases when you push. 

C25K Graduation Day!  Able to run for 30 minutes without stopping.

7.  Train with a friend, if at all possible.  I completed C25K with my dear friend, Ceci.  She's *amazing* and, honestly, I question if I would have made it through without her.  We were the perfect C25K training team.  I was the one most likely to push that we keep our scheduled runs - no matter if it was cold or raining or we were tired.  Ceci was the one who would set the pace and push during the runs.  She'd always have encouraging words, "We've got this!" "1 more minute, push!"  If you are anything like me, you also don't want to look like a chump in front of your friends.  If Ceci wasn't stopping, then there was no way in hell I was stopping.  And I know she felt the same way.  Finally, there is nothing like celebrating each milestone with another person who really understood how difficult/amazing/exhilarating this whole challenge was.  I'm forever grateful to my sensei, Ceci. ;-)  I'm so glad we became runners together.

You can do this.  You really, really can.   Change the bullshit story you tell yourself.  Embrace the challenge.

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."
--John Bingham

My silly little list

December 2012.  One month away from turning 40 and yours truly was not okay with it.

Turning 30 didn't bother me at all, but 40?  Dammit!  That's old.   How could *I* be 40 years old any way? Most of the time I feel like a somewhat mature 15 year old.

To ease the pain and to focus on something positive and fun,  I decided to make a list of forty things I wished to accomplish during the coming year.  Big goals, small goals, silly goals, serious goals.  I put it all on the list.

Well, it's been nearly a year.  Next month I turn 41.

Geezus, that's almost 50.  Anyone else feel a tightening in their chest?  Just me?!

Let's take a peak at this rather embarrassing list, and see how it's going.

40 For 40

1 run a half-marathon.  DONE!   I actually ran two!  I did not see that coming.  Rite Aid Cleveland Half-Marathon (5/12) and Inland Trail Half-Marathon (11/12).

Sharing one of the proudest moments of my life with my sons

2. Reach goal weight.  Ok...not even close on this one.

3. Start a blog.  DONE! 

4. Visit Genesee Monastary for a weekend by myself.    I had visions of a quiet, reflective Eat Pray Love sort of thing, but the year got away from me.

5. Leave the country.  DONE!  and I even came back!

View from my favorite lounge chair in Mexico.

6.Complete a 5K in under 33 minutes.   Close but no cigar.  Ran a 33:23 at a race in June.  I have one more shot to reach this goal in January, but with the weather variable it's unlikely I will do it.

7. Get a physical.  DONE!  Hey, this was bigger than it seems.  I hadn't been to a doctor in 10 years!

8. Sleep in and not set an alarm.  DONE!  Pathetic, right?  I never get to do this in my real life.  Forced myself to do it, and it was glorious.

9. Go zip lining.  Didn't get this done by by next summer my youngest son should be over 90lbs which means we can take the kids with us when we do this.  Can't wait!

10. Choose and read one classic book that I should have read a long time ago.  IN PROGRESS!  Reading The Great Gatsby right now.  I should be ashamed of myself.

11. Take a yoga class.  Ok this one is easy.  This should be done.

12. Get a new tattoo.  IN PROGRESS!  Not at this second, but I have the image selected, and will get it done before my birthday.

My next tattoo.  "Family" in Khmer.  Plan to go with first font shown.

13. Learn a new board game with the kids.  DONE!  Family Fun Night lives another year!

14. Get new family portrait done.  I need to do this!


15. CENSORED.....and not done ;-)

16. Ride a roller coaster.   I haven't done this in years.  Sadly, I haven't done it this year either.

17. Grow some vegetables.  DONE!

Small, but it's a start!

18. Get something published, somewhere.   :(

19. Remodel our bedroom.   No $.  Bummer!

20. Sing karaoke.  Ok, this might have been a dumb one to put on my list.  I'm not sure there is enough alcohol in the world to coax out the killer rendition of Britney Spears' "I Wanna Go" that lives within me.

21. Complete a Warrior Dash.   :(  Definitely still on the agenda for Summer 2013.

22. Wear red lipstick.  DONE!  When I was a child, my face was approximately 50% lips. I had to grow into them.   A kid at school used to call me "Twizzler Lips" based on a commercial from the '80s that featured giant floating red lips. Ole Twizzler Lips rocked the red lipstick in 2012.

23.  CENSORED and DONE!  And, no, I will never tell.

24. Volunteer somewhere with the kids.  DONE!  Andy and I have made a greater effort to involve the kids in the organizations we care so deeply about.

25. Be the person I know I can be, no excuses.  IN PROGRESS, of course.

26. Do something wacky and unexpected.  DONE! You should have seen that guy's face when I hit him straight in the kisser with a cocounut cream pie.  I kid.

27. Roll down a hill.  DONE!  Something I so fondly remember from childhood, but hadn't done since.  This is the one thing I accomplished and then immediately thought, "I'm way too old for this."  I nearly hurled.

The Hill That Made Me Sick.  Rolling down a hill is a young woman's game!

28.  Run in the rain.  DONE!  I've done this a lot and I love it so.  I had an awesome 6 mile run in a downpour that required *pouring* water out of my shoes at the end of it.  How badass is that?  I could have fought Drago right then and there and won.

29.  Take kids to their first pop/rock/hip hop concert.  We couldn't find anyone they wanted to see.

30. Make something beautiful with my own two hands.  DONE!  Got a little crafty in 2012.

31. Try a new food.  DONE!  I love olives, which I always avoided for some unknown reason.  And spelt!

32. Go to Lakeview Cemetery

33. Eat sushi at a legit sushi restaurant.  Please don't laugh at me.  Back when Andy and I were a young dating couple we ventured into the world's meanest sushi restaurant.  We felt so intimidated that we left.  We've never been back to one.  Still haven't :(

34. Ask for help when I need it and not be ashamed.  DONE!  This was probably the hardest thing on the entire list for me.  I take self-sufficiency to an extreme.  I don't like to ask for help or receive help.  I love to help others.  I know this is a silly way to be, and I'm working on it.

35. Put myself in a situation that makes me uncomfortable and do it any way.  DONE!

36. CENSORED - Will be done by my birthday, and no I'm not telling you. ;-)

37. Drink a Martini.  DONE.  I know, rigth?  I'm totally not the worldly woman you thought I was.

38. Attend church on a regular basis.  Ugh.  My biggest failing this year.  We belong to a wonderful Unitarian Universalist Church that is open, loving, tolerant and filled with warm people who share our values.  It's a great community and I want - and need - to be more active in it.

Dude!  It's the Flaming Chalice, symbol of the UU faith.

39.  Throw a party.  Time, time time, where is all of my time?!!!

40. Go dancing.  I danced my tush off on my 40th birthday, and it's one of my fondest memories of the entire year.   When I hear Rihanna's "We Found Love", I'm transported back to the Velvet Dog, dancing and laughing with wonderful friends, and what do you know?  40 doesn't feel so bad after all.

 Final Tally
19 goals met!
3 that will definitely be met before my 41st birthday
18 unmet challenges

On the surface this is not a particularly great succees rate.  However, I've had a blast trying, and I'm quite sure I've accomplished more comfort-zone-stretching experiences in the last year than if I had not made this list. I'm pretty sure I can knock out a few more of these in the next month.  Yoga, anyone?

Stay tuned!

A breakthrough? I believe so!

Finally, finally, FINALLY all the good changes I've made to my diet are leading to weight loss.  Oh, yeah, it's only one stinking, measly pound right now, but it's the first time my weight has moved in the downward direction in months.

Here are a couple of changes I've made.  I'm confident that sustaining these changes will propel me forward on this journey.

1) Too much of a good thing is still much.  I've gotten serious about portion control.
I can't say I am measuring everything, but I'm portioning out my favorite high calorie real foods.  I've been obsessed with the granola I make - it's freaking delicious!  I've gotten smart and measured it  into half cup portions and put into individual baggies.   Well, duh.  I've told myself as delicious as it is I can only have one bag per day.  I've been able to handle that.   And meat.  I like protein.  I'm keeping meat portions during meals to the size of the palm of my hand. Ok, occasionally I use my husband's palm size for measuring purposes, but I'm keeping it to the size of somebody's palm!  I am also limiting brown rice, whole wheat pasta, quinoa and couscous to 1 cup portions at meal time.  Yes, it is so much better for you than white processed grains, but that really doesn't mean you can eat as much of it as you want.  Trust me...I know. 

I can't handle this.

2).  Sometimes you've got to admit defeat.    Hi! My name is Jennifer, and I'm a cheeseaholic. (Hi, Jennifer!)  I'm powerless against cheese; therefore, I've made a new rule for myself.  No cheese as a snack or part of a snack.  Did you know that a one ounce serving of cheese is about equal to the size of your thumb?  I know,  right?!  I'm just warming up after an ounce!  Since I can't really handle cheese as a snack right now, I've eliminated it.   As a part of a meal - let's say  on top of brown rice, homemade refried beans, tomatoes, and avocado - sure!  I can handle that.  Incidentally, that is tonight's dinner and I'm really excited about it.

3)  If you aren't hungry enough to eat an apple, you aren't really hungry.  That's one of author Michael Pollan's food rules from his book Food Rules: An Eater's Manual  and it's just really good common sense, don't you think?    If I feel hungry, the *first* thing, I'm grabbing is an apple or some other fruit or vegetable and not my "real" but certainly more caloric Ak Mak crackers, Triscuits, more of my freaking delicious granola, or hummus.  If after the fruit or veggie, I want more then I have it.  But it's a guarantee that it will take less of the next item to leave me satisfied than if I had not eaten that apple. .

4).  I will not phone it in at the gym or on my runs.   Jillian Michaels loves that phrase - "phoning it in" during exercise.  You shouldn't do it.   Be present, be mindful, work hard!  It is so, so easy to get in the mindset of phoning it in, and not even realize it.  It's easy enough to think, "Well, at least I'm running!" or "At least I made it to the gym."  True, it is better than nothing, but if you are investing the time anyway you might as well make it count as much as possible, right?  Right!   Give it all you've got for whatever the amount of time is that you can invest, and watch some magic start to happen.

Me on the elliptical at the gym. I was briefly "phoning it in" for editorial purposes.

 So, I'm in a really good place, I think!  Feeling strong and healthy - ready to see what the coming weeks shall bring!

Word.

Back in 2011 when I started my weight loss/get fit journey, I also started a New Year's tradition for myself.  After reflecting on my goals and hopes for the coming year, I pick one word to become my focus, my mantra, my theme for the upcoming year.

This is a very Oprah thing to do.  That's cool.  Oprah is Queen of the World for a very good reason.

In 2012, my word was Nourish. I wanted to nourish my body with better food and my soul with better pursuits and a better attitude.  I was determined to nourish the important relationships in my life - I was equally determined to be less invested in those relationships and things that don't nourish me. 

I guess it's time to give myself a grade on my nourishing year - Let's go with a solid B.  I've made a lot of progress in nourishing my body and soul, but honestly I know I could have done better.  I feel good about many of the relationships in my life - my marriage continues to be the greatest comfort in my life, and I think I've been a better partner in the last year.   I've been a conscientious mother, if not a perfect one.  I've been mindful of being a better daughter, sister, and friend.  I've made progress in clearing my head of worries I have for the future, and just enjoying the present.  I've been able to put some non-nourishing situations in better perspective, although that is something that is still difficult for me.

2013 is calling out for something very different.  My new word came to me today when I was out for a run.

When I was in high school, I had a chemistry teacher who intimidated the shit out of me.  One of her teaching methods was to make you stand up and give the answers to homework and classroom problems.  The first wrong word out of your mouth - actually, the first wrong syllable - and she would shout, "NEXT!" You'd sit down, the next person would stand and pick up where you left off.  It was terrifying to me.  Oh, the stomach aches, sweaty palms, and tears in my eyes during that class.

I remember one day in class carefully trying to choose my words, hoping against hope that I would say the right thing and not get the dreaded "NEXT!"  I was talking in a whisper, completely unsure of myself. 

"You know what your problem is, Jennifer?  I'll tell you what your problem is.  You are a wimp, my dear.    You are an intellectual wimp and I imagine a wimp in all things.  You are afraid that you will do the wrong thing and the earth will open up and swallow you whole.  That is a shame."

Ouch.

And pretty accurate. 

If I was that kid from the tv show The Wonder Years, I'd  be able to say I learned a valuable lesson that day, everything changed, and I forever more proceeded boldly and with confidence.  But that's just in my fantasy sequence voice over.

"Laugh at yourself, but don't ever aim doubt at yourself.  Be bold.  When you embark for strange places, don't leave any of yourself safely on shore.  Have the nerve to go into unexplored territory." - Alan Alda

 

My word for 2013 is Bold.

I have some very bold goals for 2013, and to meet them, well, I need to be bold, too.  I know I have it in me.  I am not that scared, easily intimidated 16 year old girl who wanted to fall into the earth during Chemistry class.  I have no problem being bold for others.  My kids?  My boldness has been tested as a parent many times.  I'm badass.  I don't even flinch.

But now it's time to be bold just for me.  It's time to proceed confidently, and meet the goals that I've been dreaming about for the last two years.   It's time to pursue some of the dreams that scare me.  The earth isn't going to open and swallow me if I should stumble or fail.

I will write more about my goals in the coming weeks. I've got big plans for 2013. 

I encourage you to consider this silly little word thing.  There's some magic in it.  It really helps you to focus and evaluate yourself throughout the year much more than a resolution.  If you decide to do this, I'd love to hear what word you choose and why.

Oh, and my husband Andy picked his word.  Have you heard?  The Bird is his word.

I love that man, corniness and all.

This is as bold as I got in 2012 - red lips!  And it took me years to buy red lipstick.  Just so you know how difficult bold is for me.

Pizza! and a good weekend

It was a good eventful weekend, but I think the biggest new is that I found amazing pizza crust that fits into my real food guidelines ;-)  I <3 pizza!

I am very fortunate to live near a real food shopping gem - The West Side Market in Cleveland, OH.  A large indoor/outdoor market filled with amazing produce, cheeses, meats and prepared foods.  It's also probably the most tempting place in the world to break my challenge - pastas, bakery, candy, made to order nutella filled crepes.  Just so much goodness of the forbidden variety!

At Stand 8A in the indoor section, you will find Frickaccio's Pizza Market and their delicious whole wheat pizza dough.  For $10.95, I purchased a pizza kit that included the dough, homemade sauce and cheese.  I added some fresh mushrooms and had an amazing lunch!

Now the bad news is that the sauce was most certainly an unintentional cheat as it was sweet, and I'm sure there was sugar added.  Damn!  But the dough was perfect (can purchase dough alone for $5.50 - and making dough is just something I like to avoid dealing with when possible).  I've got all sorts of ideas for for pizzas in the coming week.  The kids also loved the whole wheat crust which is a big win.

I was over my crappy virus by Saturday afternoon, and had a wonderful weekend with the family.  We went to a great Christmas street fair/tree lighting ceremony on Saturday night, and enjoyed perfect weather, lots of goofing off and good activities.  I really cherish outings like this, especially as my kids are getting older and I know there are fewer times like this in the future.  I am blessed that both of our sons- at 14 and 11 - seem to enjoy spending time with us, and going on little family outings and adventures.

Oh, there was food at this festival! Funnel cake, sugared pecans, kettle corn, hot chocolate to name a few.  The kids had funnel cake and kettle corn, but I didn't feel tempted at all.  I feel like I'm hitting my groove with my lifestyle change.  For the first two weeks, I felt tempted a lot and dealt with that temptation by eating FAR too much of the foods I'm allowed.  Translation:  I haven't lost AN OUNCE in the first two weeks of this challenge, but I believe that it is about to change.   In the last few days, I have settled in.  I am not having many cravings, I'm eating reasonable portions, and I don't feel too snacky.

I've also discovered Chipotle!  I've only been to Chipotle a handful of times in my life, but was very happy to learn that you CAN eat real food at this fast food restaurant.  All of the meat and cheese used at Chipotle is 100% antibiotic and growth hormone free. 65% of the meat and dairy used is pasture raised.  Local ingredients are used when possible.  The salsa is GMO-free, and the restaurant now offer a brown rice version of their cilantro-lime rice.  On Saturday night, I had a perfectly lovely burrito bowl that met the guidelines I established for myself at the beginning of this challenge.  I don't plan to eat out a lot from now until this challenge ends on February 27 but it's great to know that there is a quick, inexpensive and yummy place I can go in a pinch.

So now it's Monday and I'm home with two sick kids :(  Pretty sure they have what I had though it's manifesting in slightly different ways for them. Today we will be chilling/napping,  playing some board games, making soup, and watching TV.   Hopefully a little TLC will have them good as new in no time!