my 'other' passion...photography!

this is some of my favorite recent work.  my 'glow' series.

http://500px.com/LoriLPoole/stories/34914/glow

In Preparation For My Next Half Marathon

I will be running my second half marathon on Saturday, May 5, 2012.  It is the Indianapolis Mini and it is an extremely huge event!  I haven't done all of my training for it this time, but will try to walk/run the full distance.  My next real half marathon I am truly excited about training for and really pushing myself is the Indianapolis Monumental. This was my first half marathon in November 2011. I had hoped to run it the full distance.  I HAD done all of my training and was ready, but just about a week or two before the race I pulled my achilles tendon and ended up walking/running the distance, so I am really anxious to redeem myself this November!

In celebration and preparation of my race May 5th, I thought I would share my 'note' from after my first race.  It is pretty long, but I enjoyed reading and reliving it again, I was deeply touched by the little man and the gloves and I still feel an ache in the pit of my gut when I think about him.

I hope you will enjoy the read.  It reminds me, yes I was nervous, there were times when I was just sure it would never end, but I not only survived, I thrived on this experience.

My first half marathon – Indianapolis Monumental November 5, 2011

by Lori Poole on Saturday, November 5, 2011 at 5:44pm ·

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I was all nerves and excitement Friday night and found myself waking up and staying up throughout the night for a grand total of about 3 hours of sleep! OUCH! But, I knew it was going to be cool in the morning and we were going to have a beautiful sunny day for our run and thought I’d be fine once I started running.  Had some issues with the Achilles and ankle on my right leg so had only run 1 mile the previous Monday and then nothing since then. I was hoping it would be okay by race day.

Met with some friends before the run and collected a lot of warming hugs!!

It was a very cold start, but Indianapolis has the nicest people and so while standing and waiting to start the run, I met a lot of really fun and nice runners and before we knew it we were off and running! WOO-HOO! And jumping…over lots and lots of discarded clothing, this went on for the entire route. These people weren’t first timers and a lot of them specifically bought clothes they knew they wouldn’t mind tossing out.  At 1 point around my 2nd mile, I saw a little elderly man rather stooped and struggling out to the street to bend over and pick up a pair of little gloves.  Wow! The emotions that all hit when I saw this little homeless man, I thought and heard myself saying ‘aaaww’ and then a big smile, my heart both hurt and felt warm inside. Such a treasure for this little man, I remember thinking all the way around the route how I hoped all these clothes found their way into someone’s hands that needed them equally as bad and that they didn’t just get thrown out. (It reminded me of that first Warrior Dash with hundreds and hundreds of discarded running shoes, piles of them everywhere, and they were donated, I loved it!) And then again later on the back stretch of the route in the park across from the library they were having this big giveaway for the homeless and needy as well. I think this must have been what Rose was talking about donating soap and shampoo, etc. to.  Very cool!

I was cold, but once I started running, I felt just perfect.  Tired, yes and a little concerned about the leg, but thought at the first few miles I felt really good and I had a good pace, I could do this!  I had trained, I was ready, don’t look ahead, just concentrate on making these steps good steps.  My awesome buddy Beth Lindsay lives downtown and was going to be watching for me around mile 4, so I looked for her and didn’t find her and figured the route just didn’t go the right way, but about mile 4-1/2 I see a couple people looking at me and one of them comes running up alongside me. It took me a minute to realize it was MY BETH!!  Giant hugs and giggles!! And YAY! Here’s my girl, uber cycler, anti-runner, and she is running along with me!  I couldn’t believe it! This really made my day because I know she does not love running, nor even entertain the idea of doing so, what a great time!  A big shout out and thank you for the support! It means so much more than I think people can even imagine!

After she cut away, I started really feeling the leg twinges starting to kick in, temp was good, I was waking up, maybe if I took it slow I could pull this thing off. I knew I hadn’t had enough calories and my stomach was starting to throw it’s 2 cents in as well, so I knew I would need to be eating and drinking before long.  I wanted to try to run at least to the 6.55 mark, halfway there, then everything else would be gravy.  If I wanted to walk then, that would be okay.  I ran until mile 7 and began walking at that point, something I hadn’t wanted to do at all for my 1st half, but something I knew I was going to have to do today. After trying to get some liquids in me, I knew there was no way I could hold anything solid of any type down and thought I was going to be sick a few times. I decided at this point I would try to alternate walking and running on the remaining miles, walk the even numbers and run the odd numbers bringing it home at a run for the ‘point one’.  Walked mile 8, started running mile 9, and knew that was it for me for a little while.  I walked and walked and really got to take a look around and see how amazing this whole thing was.  A beautiful day, a gorgeous route, downtown Indianapolis is really looking good! There were water, food, Gatorade stations every mile or so and tons and tons of amazing and diverse entertainment! I wanted to take pictures of everything and go dance with the dancers and all the fun stuff, but my fingers were numb and I couldn’t get all the pics I wanted, so I just decided to enjoy myself.  There were a few times during the walk that got so cold and I just wanted it to be done, but all and all it was great! Heading in to the ‘point one’, I was feeling good and more like myself and knew I had enough strength to bring it home at a run, so I did! And carted my 13.1 magnet with me! :D

I had hoped to do my very first half at 2:45, but during my training realized I was losing speed to distance and decided a more realistic goal would be to try to come in just under 3 hours if I was able to run the full distance. When I registered for the race, I put my time entry in as somewhere around 3:10 or so.  When I was done my Garmin time read a total of just over 3:22, which I will gladly take!! I completed my 13.1 and even walking around 6 of my miles, I wasn’t terribly far off my entry time!

I would highly recommend this route for any of you first timers out there!  This was put together so professionally and very enjoyable!  By the way, this race is a Boston qualifier as well!! (not sure about the 13.1, but definitely the 26.2)

Love Me Some Intervals!

Hello Old Friend,
It has been quite some time since my last post.  It was this time last year I was training myself to run a whole 5k straight through so I would be ready for the Warrior Dash with Mike and Charlie in June 2011.

I remember starting my training in sometime around February and did most of my training outside in the cold and I was about at least 15 pounds heavier than I am now! That was after losing around 30 pounds already! I look back at that girl and am so darn proud of her and all the hard work she (I) did.  I was fiercely dedicated and would not miss a day of running for anything, I even doubled up so I could start speed training for the 5k after I learned how to run that far all at once!  I was even dieting at the same time.

Me on the right in the red shirt some time in 2007 (Mom on the left) :)

By the time June rolled around I had gotten down to 182 pounds from what had once been somewhere close to 250 pounds!  I don't know how it happened, how I had let myself get that heavy, I still always felt like a thin girl, but my body just didn't reflect who I thought I was on the inside.  Running gave that back to me!  Off to Pennsylvania I flew to meet Mike and Charlie and do my first Warrior Dash.  That's a pic of us gals on the left. We had such a blast!  It was difficult for me, but it was still awesome!  Especially when we were done and drinking our cold beers and eating our turkey legs and listening to music.  The best part was the contented feeling that I had done it!  And WOW! Look how far I had come!

Turkey legs and beer after the Warrior Dash
(Charlie left, me right)

I loved meeting Mike and Charlie and had so much fun with them over our mini weekend.  Charlie has gone on to run her first full marathon (26.2 miles!) since the Warrior Dash and is now training for her upcoming 'HAT' race!  This is a crazy 50k (31 miles!!) TRAIL race!! When I say trail, I mean grueling, steep, up and down and continuous trails and hills...grueling!! BRUTAL!!  There aren't words to convey just how proud of her I am, she is an amazing person and an uber runner!  Not to take away from Mike who takes down triathlons like they were just another walk in the park!  Great athletes, both of them.  And I did a Warrior Dash with them, albeit slow, and they spent a lot of time waiting for me to catch up, but I did it and I was so happy.

Mike - Warrior Dude!

I continued training over the summer and completed my first triathlon, did my first half marathon (13.1 miles) in the Fall, and continued to train.  I took a day away from my work schedule so I could head to the gym 3 times a week when it started getting cold and was eager to really work on my speed training.

Once it started getting cold, I did hit the gym, religiously, and was seeing great results.  My arms were slimming down and firming up, my stomach was getting tighter, my bum was getting nice and firm...the scale went up...MELTDOWN!  I know better, my clothes were loose, I was going down to the next size.  But I still let it psych me out!

I had held around 182 pounds through early summer and once I stopped dieting (around mid-summer), and started training for long runs, I leveled out and held at around 185 to 188 pounds, but had gotten leaner and firmer than I had been at 182 and I was down to a size 14 (size 12 vanity sizes! haha)  I hit the 190's once I started going to the gym and was floored.  I had worked so hard to loose the weight!  Well, that was definitely the wrong frame of mind to have and looking back now, I wish I had continued going to the gym.  Unfortunately, I derailed, and stopped going regularly, and had no desire to run in the cold, even though they tell me we had a mild winter this year! On top of that my Moe-Moe was having some serious health issues and I was feeling completely helpless and eating mindlessly and emotionally.  Up the scales went and continued to go until I topped off at about 206.5 pounds.  I've since found another vet and am seeing Moe improve daily, the clocks have been moved up so that I have more daylight in the evenings, the daylight hours are longer, and the weather has been awesome!  The weight started coming off because I stopped the emotional eating, but...I was so out of shape that my runs were killing me most of the time.  It was time for me to build my stamina and core again and time for me to get back to my love of intervals!

Off I headed to the park today.  One full mile run on the trails, another mile walking, half mile running the roads, half mile walking, quarter mile run, quarter mile walk, then another half mile of alternating a tenth of a mile run/walk/run/walk/run, then about a mile walk back to the car.  I could feel where I had lost so much of the strength I had worked so hard to build previously.  It was difficult, but I could feel I was making strides.  It felt good to be back at it again and it feels good to feel like myself again!

I'm taking the control back!  I drive this body, so no more wasted time idling away in 'park'!  Spring is here and it's time to RUN!

Moe-Moe's Miles

My best pal is a 13 year old Husky/Shepherd/Chow (?) mix.  That is a 'best guess', but I get a lot of feedback from people that think he must have some wolf in him as well.  Meet Moe-Moe.  He was a pound puppy rescue.  At the time I adopted him at 8-9 weeks of age, the shelter he came from was a high kill shelter.  Now, I am very happy to say, it is a no kill shelter!

Some really good 'sniffs' on his walk today

 I had rescued my previous and first dog from this same shelter years before.  She was an adult dog, brought in as a stray and her name was Honey.  She was quite the 'singer' and loved it when my friends and I would howl with her.  She would wedge herself down in between us and look at us from side to side as we all 'sang', Honey with her nose in the air, a perfect little 'o' shape on her mouth and the most beautiful 'OWWOOOOOOO-OOOOO-ooooooooo' you ever wanted to hear.  This was special bonding time for her and she seemed to get the biggest kick out of it.  She went everywhere with me and we enjoyed many happy years together before she went to that big playground in the sky.

Honey snuggled up to 'her' cat Buddy

I had sworn, 'no more dogs!' after I lost her, but within the same 24 hour period, I was already thinking the house felt so desperately wrong without a dog, I had to go back to the shelter.  For some reason I had gotten it in my head I wanted a female boxer.  No clue where that came from or even why, but I remember having that stuck in my head at the time.  I headed to the shelter the next day or so, and they actually had a full blooded female boxer there at that time.  She was available for adoption, but already had multiple 'holds' on her.  Having a 'hold' on an animal means that you have first claim on them, subject to the interview results, or if for any other reason you would choose not to adopt. If having failed the interview, the second 'hold' would be contacted and given the opportunity to be interviewed for adoption, and on down the line.  I thought she was quite cute, but didn't feel with all the 'holds' already on her that this would be a good choice so I continued to look at the other puppies.  All of a sudden, my eye was caught by this little roly-poly brown furball that was in a stall with several other pups.  I went over to investigate and found his card with his information on it, but there wasn't a lot to be had, a name was about it.  It showed his name was 'Moe'.  I couldn't believe how adorable this little fat guy was!  All the others were quite cute as well, but I didn't seem to take much notice of them.  I went to find out if I could take him out and play with him and was told they had a separate room just for that.

I went back to get 'Moe' and called him to 'come here Moe' without even thinking.  He did!  None of the others, just 'Moe' came to the side and jumped up for me to pick him up and cart him off to the little room for our special introduction.  We went in and played with toys and wrestled around and then I decided to try teaching him a few things.  I showed him 'sit' while simultaneously telling him to sit.  Within just one or two tries, he was responding to this command every time!  We did the same thing with 'stay' and 'come' and he picked these up within a moment or two.  I was so impressed by this little guy who was trying so hard to please me, he had hooked me for life.

I looked at his card again and saw that he did have a 'hold' on him as well and my heart sank.  I felt a miserable ache in the pit of my gut and was just at a loss as to what to do.  I had found my new best pal, this was my little guy and I needed him just as much as, if not more than, he needed me, and someone else was going to take him home.  I was starting to get quite upset.  I went to talk with the person that had helped me earlier and they said to give them all my contact information and if the people with the 'hold' on little 'Moe' did not make their appointment in the morning, he would call me.  He wasn't supposed to do this, as it wasn't the proper procedure, but he could see how distraught I was becoming and wanted to do something to encourage me.  With that, hanging my head and not feeling very hopeful, I headed home.

Here he is at the shelter on pick-up day!
Coming home!

A long, slow, and stressful night dragged by for me, I was just sure I had lost my little one, but at least he would be getting a good home.  The morning finally did arrive and when my phone rang, I about jumped out of my skin!  It was the shelter calling and the people were not there for their appointment and...'this was against the rules, but did I want to go ahead and come in at their time slot right now?'  Um.....YES!

Visiting at 'Grandma's' house his first day

I thought the name 'Moe' was so cute and it seemed just perfect for him, so we kept it.  He is now known as Moe, Moe-Moe, Moe-Mie, The Moe-Moe, The Moe-Mie, The Moe, 'Pesh' (as in 'special'), Bug, Itty-Bitty, and many other names, all of which he responds to and seems to know are his special names.

  

We've been together 13 years in March, he just turned 13 years old in January 2012 and is beginning to slow down.  But, aren't 13 dog years the equivalent to being about 90 something as a human?  He still loves his park and it is his favorite place to hang out in the whole world.  He still loves to go down to the lake and 'bite' and 'kill the water dead'!  And while his minutes per mile pace has slowed down considerably from an analytical perspective, he is still out there logging those miles and I will continue to let and encourage him to do so for as long as it is comfortable and pleasing to him.

The ride home after today's walk.  He is one pooped puppy!

I'm a maniac, maniac...

Group training for my next half marathon was a four mile run last night, which of course I didn’t choose to do, as I prefer my runs in the morning, or at the very least during a time when there is at least a modicum of daylight to be had.  Even the lure of free pizza which was to be our group snack was not enough to persuade me, so I opted to do my run today.  WOW!  So glad I did! The weather was amazing!  Beautiful, clear, sunny, and mild!  Dream running weather!  I had wanted to get out to the park and try running some, (if not all) of the 10k route for my miles.  This is a pretty hilly route and would be great strength training.

Today I decided to warm up by walking down to the actual run routes start sign.  I usually begin right where I park, but the run routes start with a gradual steady uphill climb.  I was going for the gusto today!  I started with an easy two miles, (mostly ha!) to which I was ‘getting down’ to the ‘Moves Like Mick Jagger’, (none of the moves of which I actually possess.)  Then at the third mile of the 10k route, there are some interesting and challenging hills.  These would require something with more of a kick, more motivation, more……’Maniac’ like.  This called for ‘Maniac’!  Over and over and over again, until I got through these hills.  It is the perfect beat for my pace.  I keep my feet hitting the pavement in perfect rhythm to the song at all times.  Going up the hills, I shorten my strides and coming down, I lengthen my strides and lean into it. 

Check out the picture of one of the long gradual climbs.  It is unbelievable how this can look so benign and feel so brutal!  I know just exactly where this incline begins to level out , but every single time I’m running this thing, I think the distance has increased and that it will truly never level out!

About a third of the way, up and off to the right is a speed limit sign, this is where it begins to level off.
See?  Doesn't look steep at all...but trust me.....

I was beginning to really feel zapped of strength and opted to get in my four miles today as opposed to the full 10k, so since I was only going to do four miles, I decided to turn around after completing the third mile and repeat the hills for the fourth mile.  Now, I’m a maniac, but only with my music.  Not in the sense that I love the climb up the hills, but oh how I do love knowing that after I get to the top….I get to run down!!  WEEEEEEEEEEE………! My absolute favorite!

What a great time!  And at the end of my fourth mile, I stopped to take a breather.  It was perfect timing to run into a park regular and we took a moment to rest and chat.  This gentleman is very thin and lean and is quite religious about getting in his walks.  He is out there rain or shine.  He was telling me how he was over 220 pounds when he started walking due to his past drinking and that he had been alcohol free for 12 years and that this was his 10^th year anniversary of walking up here with his hands weights.  We discussed the benefits of the hills and added weight for strength and resistance training.  I personally prefer to just pack my extra weight in the trunk as opposed to carrying free weights!  And yes, while I am annoyed about the extra weight in the trunk, it truly is going to benefit my training.  I do get added strength and resistance training every single time I go out for a run, but the real perk is when I hit those hills!  Brutal as they may be, they will be helping me rebuild an even stronger foundation.

They got out again today!

We parted company and I headed back the two miles to the car.  This would make a nice route to do the fifth mile on for next week, as it has a challenging couple of hills as well, even walking.  I headed up to some picnic tables to take a break and get some pictures.  I KNOW!  I will get a pic of me running! Yeah, that’s what I’ll do!  Amazing how strong you feel after a moment’s rest.  I headed back out, started the Garmin and started piddling with the phone camera, (pace really reflected this!).   I think I’ll run back that last mile and a half, I feel great!  *snap*, maybe one more.  *snap*.  Put the phone up and get some running music on this IPod now!  Hey, look…there are a couple of people on bikes in fluorescent green riding jackets off in the distance.  Hey, look….they are all sparkly now…and fuzzy…and black and sparkly….

I'm sexy and I know it.....I work out....
Wiggle, wiggle, wiggle, wiggle, wiggle....

I was completely out of readily available calories and had not even brought any water with me.  I had some back at the car, but that would not do me any good right now.  I really didn’t want to do the whole wobble, stumble, and graceful (not) plop down onto the pavement in a faint, so it was truly time to call it a day with the running.

I enjoyed singing and walking the rest of the way back to the car.  What a great day!

anyone else remember this?

Muddy Trails and Sunshine

Shoe du jour, post run

The temperature hadn't quite yet gotten up to where it was supposed to be today, but I was eager to get out on the trails.  So I donned my shoes of the day, my Adrenaline ASR 7's, which love the muddy trail grabbing, layered myself in my cool weather getup, grabbed my IPod, and my Garmin, (and oh yeah, my cell phone, I can't forget that, have to have that in order to take pictures) and headed out the door.  This time with the addition of one of my favorite running skirts thrown on over my running pants to keep my ample padding aptly padded!

Just as I'm driving to the park, the sun begins to make a bit of an appearance.   This thrills me to no end and I am very hopeful it will decide to stay out and warm things up a bit during my run.  As I pulled in and parked, I noticed something orange on the speed limit sign, then after looking for a moment to process everything I was seeing, I realized  I just had to capture it in a photo.  The first thing I had noticed was the bright orange sign indicating there is currently a trail race run going on and I'm thinking I'm either going to get run over or going to be blocking someone else's way on some of the narrower trails.  But, I am here to run my trails today and I'm not going to let a little thing like that stop me!  The next thing I noticed was the big mound of snow in front of the sign, but you can't see that too well in the picture.  I was pretty happy about that.  That meant there would be some pretty good mud on the trails today.  Yay!  Then I looked at the speed limit and saw in all caps just below it that they 'enforced' the 20 mph limit.  I'm thinking to myself, 'gee, I hope that isn't the minimum limit, because I certainly can't hit that!' Then, if you will look closely, you will see the bike trail is just ahead.....straight UP!

I'm here, I'm dressed appropriately, IPod songs are selected, Garmin satellites are located, cell phone, ID, and keys are zipped in my pocket.  Ready, set, START MUSIC/START GARMIN, Go!  What a perfect day for this.

The trails were perfect, with the right amount of wet and mud, but with enough support in them still, so as not to suck your shoes off your feet, um, well...in most places.  The temperature was great, a little nip to the air still, but perfect with all the added layers.  And I never did run into any of the trail racers.  In fact, I pretty much had the trails all to myself for my entire run until I passed another runner just at the very end of my run.  My legs felt like lead today and it took awhile for my lungs to warm up on some of the hills, but after I got going, it was a great feeling run, no leg pain and I felt very strong when I was done.  Today's goal was a two mile trail run and that's just exactly what I got in.  Right when I finished, the sun decided to make a bigger appearance than previously and I was quite certain this was for my specific enjoyment.  It started slowly, a little small, then continued to grow and shine through as the clouds parted a little at first and then a little more until, through a great big opening, a giant sunburst, just for me!  As if to say 'Wonderful job today! I'm proud of you!'  I closed my eyes and turned my face toward the sky and took a deep breath and smiled and thought, 'I'm proud of me too.'

 

And now, back by popular demand...

SUNSHINE!

 

 

 

 

 



 

NEEDING SOME SUNSHINE?

Have you ever been sitting in a plane waiting to take off and the weather outside is just dismal?  I mean, it is dark and cloudy, you can even feel the oppressiveness weighing down on you.  But, once you take off and you’re soaring high, you rise above the clouds and voila!  There it is, this great big beautiful ball of light!  And all around for as far as you can see is a sea of puffy white clouds awash in a bright gold and white light, so bright in fact, that you even need sunglasses!

Depending upon where you currently reside, there is a pretty good chance that right now your days are shorter, colder, and grayer.  It can be very difficult to make yourself choose to be in a good mood when you are in desperate need of some sunshine.  I personally find the short gray days very hard to take for extended periods of time.  Occasionally, a cold, rainy, dismal day can be a nice and cozy change of pace if you’re in the mood to cuddle up with a good book and a hot cup of tea, (the key word being ‘occasionally’).  But when you hit a long patch of unrelenting dreary days and you’re just not feeling it, then it is time to make your own sunshine.

Following are a few ideas on what you can do to make or get some sun back in your winter days.  Some are simple and inexpensive, some are a little more extreme and can cost as much as you are willing to spend:

Ø  Organize some of your favorite summer songs on your IPod/CD player, lock yourself in your house alone, crank up the music and dance!  Dance with abandonment, like a wild person, just feel it and have fun

Ø  Buy some full spectrum lighting bulbs and pop them into a few or as many lamps as you like

Ø  Hop in car or book a flight and spend a couple of days somewhere warm, sunny, and coastal

Ø  Go to a local tanning bed (use your goggles and only spend a moderate amount of time in a bed, do your research)

Ø  Put on something bright and cheerful (especially if it’s your day off – how about flip-flops and an old Hawaiian shirt? Your favorite bikini?  ;-)

Ø  Remember the smell of your favorite suntan lotion or oil? Coppertone? Hawaiian Tropic? Get a bottle of that and put some on after a shower, close your eyes and enjoy the smell

Ø  Turn on every light in the house (but don’t leave them on forever!) or if you are in a position to do so, open every curtain in the house, open a window

Ø  Put on some happy tunes and take the dog for a walk or go for a walk yourself but be sure to put on a pair of your brightest orange or rosy sunglasses to give the appearance of sunshine ;)

Ø  Go buy a big, bright, beautiful sunny flower or a bouquet of cut flowers and enjoy their beauty and fragrance

Ø  Find a local or nearby greenhouse and go spend an hour or two, take pictures, loose yourself in the moment

Ø  If you want to do something a little more extreme and are in a position to do so, pick a room in the house to go all out on…paint and go crazy, bright sunny whites and yellows, paint a scene on a wall….ocean, blue skies and bright sun, or light bright greens, throw some sand on the floor, put tract lighting in and make it full spectrum bulbs, set up your favorite beach lounge chair, oil up, put on the sunglasses and find some nice beach and ocean sounds music to listen to on your IPod or CD player.  Be sure to pick some quiet time and close the door, do NOT take your cell phone or computer in that room, it is not allowed!  Throw down a blanket and have yourself a picnic, then stretch out in your lounge and enjoy your ‘sunbathing’.  Maybe next time invite a friend or a date for a picnic lunch and a day ‘at the beach’.  Have some fun with it and use your imagination.  You can always paint over the walls and vacuum the sand later.  ENJOY!

Please feel free to share some of your ideas, I would love to hear how you make your days brighter.

Note:  A large quantity of people do suffer from something known as Seasonal Affective Disorder, (SAD).  This is a very real disorder and can range from a simple pain in the rear to being quite serious.  I am attaching a link from the U.S. National Library of Medicine NIH National Institutes of Health with more information on the subject.  If you think this sounds like something from which you are suffering, please make an appointment with your Doctor.  The two of you can discuss the best available treatment options for you specifically. 

http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html

How many of these have you used?

2 Weeks Of Play Equal 1 Mile Of Pain!

Let's start by shouting, 'HAPPY NEW YEAR!!!'

Today is the first day of the 2012 Running Streak - Every Damn Day! (EDD) challenge or 'event' extended by 'I <3 to run's' facebook page (https://www.facebook.com/#!/events/256988917695076/).  This is a goal you set for yourself, by yourself, with friends or with a group.  But you choose how long you want to embark on this streak of running every day.  The only real rule is that your daily mileage must meet the minimum of at least one mile.  BUT....if you are just beginning a running program and you really, really think you want to run EDD (not recommended if you are just starting out), then shoot for your running program's requirements and not a full mile.  Your goal for the day may be less than one tenth of a mile, then run your one tenth, but not more.  I would encourage you to try making the remainder of your mile a walk, (and this includes your running program's rest days in between your running days) but only if you are ready.  If you are not there yet, don't rush it! You could do more harm than good, both physically and mentally!

I personally have been pretty much vegging out and enjoying the last couple of weeks with NOT running and NOT workouts!  I've done some walking, but for the most part, I have been a NOT athlete!  Sometimes it is good and important to take breaks and my leg had been telling me it was time for a break.  This was good, and my leg has reaped the benefits of this rest period.  But, that doesn't mean you stop eating right, it doesn't mean you stop moving all together!  I have been spending way too much time on my butt and making far too many poor choices with my eating.  All which would be fine in moderation, but in combination, butt plopping, sugar snarfing, and exercise avoidance are a dangerous mix! If you do not have or set a goal for yourself, it is far too easy to slip into this as a way of life.  Be sure to set that goal date of getting up off your butt! 

I chose today as my goal date for many reasons.  Number one being that the EDD running streak began today.  By the time today rolled around, I was more than eager to get moving again!  I woke up to blustery winds and pouring rains outside my bedroom and decided it would be a one mile, treadmill kind of day.  I got up and dressed, took care of the pets, drank a protein drink, and then headed upstairs to my treadmill for my one mile.  Somewhere during my morning pet care, I had gotten one grain of kitty litter in my running shoe.  Now, I am usually a bit more like the princess in The Princess And The Pea story when it comes to anything getting in my running shoes, but for only one mile.....I should be able to handle it.  After all, this was going to be a breeze.  (Remember?  Not too long ago, during your half marathon training, you were actually starting to be relieved when you had a 6 or 7 mile training run scheduled?)  Shoot!  I should be able to pump out a one mile run at less than a 12 minute pace.  After all, it's 'only one mile'.  HAH!  Isn't it amazing how long it takes to get in shape as opposed to how easy and quick it is to become out of shape?!

I estimate I usually take about 2000 steps per mile, sometimes more, sometimes less.  But with my stride staying fairly consistent in length on the level surfaces, it is generally pretty close to that.  That was today's count.  2000 steps.  I should be able to do that in four Nickelback, When We Stand Together's.  Maybe less, I'm extremely eager to run today! 

I began with a quickie walk just to loosen up, but not much, it was 'only one mile'.  I quickly forgot about the grain of kitty litter once I began my run.  There is NO way this treadmill's speed is accurate!  I am way faster than this, and especially if I know I'm 'only' going to run one mile!  That's okay, I just need to forget about the pace and just concentrate on getting my one mile in.  In addition to the added weight increasing the resistance in every step, I was already so out of shape from lack of movement and eating crap food.  I realized this was not going to be 'only one mile', this was going to be 'one whole mile!'  By the time I had gotten through the first three quarters of this whole mile, I had completely forgotten about the giant kitty litter boulder in my shoe, and I was entirely too distracted trying to decide whether my lungs were going to blow up before or after I had my heart attack to even notice any type of leg pain!  Last quarter mile, so I should be good, but after hauling my concrete shoes filled with wet cement for that first three quarters of a mile,  I did need to back off on the pace even a little bit more.

DONE!  I did it!  I had to run to the sink and splash myself with cold water.  I was dizzy and lightheaded, I felt nauseous, but my leg didn't hurt!  And my breathing did recover quickly (I guess I hadn't lost it all yet).  My pace was about that of my half marathon pace.  Not quite what I had expected or even hoped for today, but it's a good beginning and I have met my goal!  And as I sit here typing this, there is a nagging little tug at the back of my mind.  Get these shoes off!  That giant kitty litter boulder is driving me nuts!

Just look at the size of that thing!

You ARE Beautiful!

Each Day's A Gift And Not A Given Right...

Just maybe, YOU could be the one to inspire someone else!

I was used to running, walking, even going to the gym and doing all my workouts, by myself!  It was what I did.  It was what I liked.  It was my comfort zone.  Previously a few years back I had given running a short lived and sporatic shot.  When it came time to do the two 5k races I managed to get in before giving up my new found career in running (for a minute anyway), I was a little freaked out and clueless as to what to expect with all those other people so close to me and in MY space!  There were too many people, I hadn't worn my IPod, I  could hear myself gasping for my breaths (very annoying!), and then the race started! HAH!  Fastforward to February 2011, I decided to give this running thing another shot, and be a little more steadfast with my training this time.  And I did start out by myself, but by Spring/Summer was ready to maybe look into giving a running group a shot.

At prompting from a friend, I decided to go back to this really nice yoga class for the first time in ages.  There was a sub for the regular instructor that day and it just so happened that one of her best friends would be attending her class that evening, a first for him I believe.  Turns out he was the President of the local running group I had been looking into joining and we really do have quite a few of them here, what a lucky fluke!  I enjoyed talking with him and picked his brain a little, then decided to come out to one of their group picnics they were having shortly thereafter at my favorite running spot.  I got there late, but in time to see Brian (President) and meet another of the group officers (Rose).  I was so excited and proud of what I had accomplished so far that I let them know 'I was over 200 pounds when I started in February this year!!' Brian was very supportive, Rose said, "I weigh over 200 pounds."  I was stunned!  There was no way this gal could possibly weigh anywhere even close to 200 pounds! And I had been a little nervous that everyone in a running group would run like gazelles and be nothing but sinewy little twigs!  Here was this amazing and strong looking person that was even an OFFICER, and she weighed over 200 pounds?!  Okay, I was more than a little embarrassed at my remark, but I told her there was no way she weighed that!  She had to be solid muscle!  I again picked their brains for a little bit longer befored I left and Rose and I exchanged contact information.  After receiving a very supportive email from her later with quite a bit more information, I was to learn that she began running for her health after being diagnosed with diabetes.  Becoming addicted to the sport was simply a side effect for her.

I was very encouraged and she was extremely supportive, so I joined the group and began training with them for my first half marathon!  I wasn't the fastest, sometimes I was even the last one in, but noone ever made me feel embarrassed or uncomfortable about it.  I've met some amazing people and have had some wonderful times and will continue running with this same group and hope to inspire and encourage others the way Rose has with me.

I am including an article, (with her permission), written by Rose for our group newsletter that will offer a unique perspective to some of you out there.  And hopefully, it will encourage you as well.  I would also add that she has completed many half marathons, 5k's (and miscellaneous short distance runs), as well as a 30k,a marathon, and various triathlons!  And something tells me she is just getting warmed up!  Below is a recent picture of her current medals, and she has already begun shopping for a new rack, as this one will not be large enough to hold them all soon!  Thanks to Rose for being my inspiration and being a people builder!  I hope I'm able to do the same for others as well.

'Always Earned, Never Given'

Observations from the Back of the Pack

by Rose Hamel Scovel on Sunday, June 12, 2011 at 9:32am

When you are a back of the pack runner/walker there are a number of things in races that are just...different...than mid-packers and the front of the pack experience...

Don't get me wrong - I LOVE races, have since my first one. I have done 67 of them since October 2008. I wouldn't have done that many if I didn't find them to be amazing fun, even when they "suck." Some races are so bad you decide not to do them again...or give them a second chance and if they still suck you give up on that one, but you don't give up on racing. There's something about the early morning arrival times, conversation in porta potty lines and starting corrals, and experience along the course that keeps you going. And there's the finish line...and in many cases...the MEDALS!

But if you are like me (a firm back of the packer) here are some of the things that are just different:

• it generally takes so long to cross the start line (especially in big races) that the split timing clocks are totally irrelevant 
• you have no chance of setting a PR if it is "gun time" only for the start
•  there are people who think they walk an 11:00 mile when really they walk a 15:00 mile and you have to pass them early on 
• you will be passed by at least one woman that looks like she weighs more than twice what you do
• you will be passed by a guy who had quadruple bypass surgery
• the guy who had quadruple bypass surgery will tell his running buddy (in your earshot) that if you are breathing like that you need to slow down
• you will initially be passed by some guy wearing basketball shorts and untied basketball shoes that don't fit correctly...it's ok - you usually pass him later
• you will be passed by an 8 year old
• the ground after the Gatorade stop will be so sticky you feel and hear your shoes peeling up with every step
• you may end up killing yourself on discarded water cups if you aren't careful
• the cheerleaders will be "bored" and not cheering or packing up before you pass them
• you very may well be passed by armed service members or firefighters in full gear (I asked once how much their pack weighed and got an answer of 60 lbs - I figure I am 60 lbs overweight so it just makes us even)
• you very well may be passed by a costumed runner...this never made me cry until it was Gumby and Pokey
• you will be told by someone who has never run that you don't need to train for 13.1 miles
• you will be told by someone who doesn't run that "anyone" can run a 5 hour marathon
• you will mentor someone through the training and pre-race (and transition for tri) and then they will go on to win their age group (or at least place) in their first race - something you will never achieve
• The finish line may not have the cheering throngs that greeted the early finishers and may be out of your favorite post-race food

But in the end, you had a great experience, met great people, and got some exercise. You also did something that many people will never do...so get out there and race. ESPECIALLY if you will be at the back of the pack. And join me in the prayer: Dear God, please let there be someone behind me.

Rose with me in the 'back of the pack' at a Tuesday Night Trail run

Sunday Morning Musings Of THIS Runner

I can't wait to start back in on reading my new Kindle book!! Not before your run or you'll never get out the door. You didn't do your 5k race yesterday and you need to do your make-up run for it today!  And you want to BLOG about it as well. Besides, you downloaded your new running song onto your IPod for today's run, aaaaawesome!  Okay, breakfast.  I'm hungry.  Don't make breakfast at home, you'll sit down to eat and get started on the computer and/or that new book! McDonald's Egg McMuffin with regular bacon instead of Canadian and a large Diet Coke! YUM! My signature pre 3 mile run meal of choice.  Get up, open the curtains and put on those running clothes.  THE SUN IS SHINING! YAAAAY! Go let Moe out and get everything ready.  All set now, and out the door with me.  Such a gorgeous day!  Very cold, but I'm dressed for it, and all nice and warmed up after scraping the frost off the car windows. Oh My Gosh!  I want to get a picture of how great the sun is today!  I just can't believe how beautiful it is!

Here I am.  I'm out of the car and bouncing and bending.  What am I doing here?  I'm scared, I haven't run in forEVERRR! what? 2 weeks? SOOOOO! You GET to do this, you don't have to! SOOOO, if you have to stop, STOP!  SOOOO, this is for YOU!  GET OVER IT!  Why wouldn't you be able to do it anyway?  Just slow down or even walk if you need to.  Your leg is feeling stronger and you were about ready to burst into spontaneous exercise last night from all the crap food and couch vegging out.  Your body needs this, your body WANTS this!  CRAP! Did I really just push that start button on my Garmin?!  HERE WE GO!
Oh my gosh! I feel friggin' wonderful!  This feels soooooo good! NO GREAT!! This first half mile feels good, I feel strong, I AM strong. Hmmm....what's that?  It's okay, just a little winded from letting yourself get a little out of shape, just gotta build that stamina up again, slowly.  Deep and slow inhale, slow and longer exhale....repeat.....okay....here we go, slow down a little and get back into the swing of things.  Let's go out onto the road and see if we can get the miles up to a full 5k.  People are being so nice and giving me plenty of room on the road...'Thank you!' Wave and smiling at everyone each time.  Nice lady, nice smile back.  Coming back around and turning off road and back into the trail area.  Hmmmm, I was hoping to have gotten a couple miles in by here, but I feel way to good and know myself to think I've gotten in two miles yet, okay let's check, don't look at pace, just check distance for placement and to calculate and plan the rest of the route, okay and.....1.22, that sounded about right haha.  Well I'll do one of the loops back behind the Colts building then, that should be about enough.  Yikes! okay didn't see him coming, was just passed by a 'jogger/runner' that looks like he's not even trying. He sure makes it look easy, it feels easy sometimes for me today too.  Look at your shadow, not too bad, but it does look less like a Gazelle than I'd hoped. '......yaa-ayyy yaaa-ay yay....that's when we aaaalll win.....'  23, 24, 25, 26, 27, 28, 29, 30........I LOVE THIS SONG!  .....45, 46, 47........89, 90, 91, 92, 93, 94, 95, 96, 97, 98, 99, 100, 1, 2, 3, 4, 5......I need to take this back loop out to about 2.1, that gives me the extra .6 when I loop back the extra .3 or so, and then it will be a full 5k.  Nice, I like this tiny gravel stuff, a little damp still, springy, nice.  Aaaand turning around......HI, nice man, walker.  .....57, 58, 59......What a pretty dog that couple has, HI. Smiling.  I am feeling the leg now, and dragging this extra baggage is starting to wear on my last nerve now.  Okay, so remember this will ya'?  What a difference 6 pounds can make.  But at least it is only more like an irritating kind of painful than it was previously with the painful kind of painful.  Wow! my car surrrrre looks small from here.   About three quarters of a mile out now.  You got this!  .....19, 20, 21......HEEEY YAAY AAAY YAAAY YAA-AY!  I hope I don't bother anyone with my singing heh heh, but I don't really care, love singing this song!  52, 53, 54, 55....I know I have only about another 500 steps to go.  Index finger out! ONE! 400 more...I feel my leg pain, and the extra weight makes these gradual slight inclines feel like magnets pulling my feet to the pavement, I'm fighting a battle every time I lift my feet. Oh no, Seriously?  At only about a quarter mile left? You need to throw up now?!  Fine, go ahead, but, I'M NOT STOPPING! You'll probably even feel better if you do, but I'M NOT STOPPING UNTIL I HIT 3.1! Hmm....that passed, thank goodness but even after that I still feel amazing!  My lungs have adjusted, I feel strong, I FEEL GOOD!  I feel a giant smile coming up from the inside!  Aaaannnnd 'STOP'!
I have to get a picture, it is so beautiful!  I am SO HAPPY!  Why did I wait so long to do this again?  I can't wait to do it again!  I <3 To Run is so right when they say, 'lace up....you're only one run away from a good mood!'

Driving home......I want to RUN! MORE! :D

Take Weight Out Of The Equation...

I was having such a great time training for my very first half marathon over this past Spring and Summer.  I did intentionally count calories and lose weight prior to this training, but once I started adding on the miles, I became more concerned with feeling well on my runs.  There were times that were so tough and I just didn't know if I could make it.  A couple of times I didn't and you know what?  The world did not end?!  How about that? I just continued to do my best and learn from my experiences.  It always felt so great when I did complete my goals though, that was a terrific incentive for keeping me coming back!  The support of great friends in a running group really helped too.  I had previously been doing all my training by myself, but had heard it could be helpful to join a local running group.  It has been tremendously helpful!  In times when my motivation was lacking, it helped knowing I would be seeing friends there and we could compare notes and catch up.  I was among the slowest in the group, but I was steady and consistent.
I knew my speed and strength would increase once I lost more weight and after completing my first half marathon, I thought I'd do just that, lose weight!  That simple! HAH! Not! I remained a steady weight plus or minus 5 lbs over the whole summer by not worrying about my weight, but once I hit the gym and started thinking I needed to 'deprive' myself, not only did I gain weight, but my entire mentality changed.  I became rebellious with my eating, and between the and injury and the cold weather, my activity level declined steadily.  The pounds started creeping back in, the work became harder...you see where I'm going with this? 
I found a great article this morning written by Amy Reinink about disordered eating today which I will be sharing. One of the comments in it rang so true for me with my own personal experience over the last several months.  It stated, 'The good news? There is hope. According to Otis, one of the best ways to combat disordered eating in female athletes is to “take weight out of the equation and focus solely on training for a sport.”'  This was certainly true for me over the summer and applied right now as well.  I did lose weight initially, but needed to move on to something that meant much more to me.  Getting out of bed every Saturday morning to meet my new friends and go for the group runs just became a way of life.  It wasn't even something I thought about or questioned, it was just something that needed to be done.  It really worked for me.
And while I most certainly am not advocating that you go out and buy a box of Hostess Cupcakes and eat them all in one sitting, I am saying that maybe if we lighten up on ourselves a little and do as the article suggests, train with a specific goal in mind, we might not be so rebellious.  It is still important to make good choices, try to choose whole foods over processed foods as much as possible, don't try to consume a 2,000 calorie meal three times a day, stuff like that!  But it is okay to still have a life and maybe pick one night a week where you allow yourself that one special treat.  Knowing it's coming, knowing you are allowed to have it gives you something special to look forward to and should remove the mentality of thinking you're having everything taken away from you.

So, I have signed up for the next training series and re-joined my running group for the upcoming year and have registered for a half marathon in May.  This is a shorter long term goal for me, but I also need a jolt right now to get me up off my butt and out of my funk.  Something I can be proud of and something to spur me onward and upward.  I will be running a 5k that I know several of my friends will be running tomorrow morning.  I'm not terribly thrilled at the prospect of getting out there early in the dark and cold, but I am thrilled at the idea of having completed it and how awesome I will feel afterward!

As 'I <3 To Run' so succinctly puts it, 'Lace up...You're only one run away from a good mood.' 

Disordered Eating article link:  http://www.womensrunning.com/articles/140-disordered-eating

Get up.....RIGHT NOW!.......DOOOOOO IT!

....but I'm comfortable, it's cold, I don't feel like it, it's hard, I don't want to, why bother, what difference will it make?
I'LL TELL YOU WHAT DIFFERENCE IT WILL MAKE!

• You only need to get up and moving to get that physiology in motion and keep it going
• It sets a pattern for the rest of the day
• You will be burning calories and building strength regardless of what you think
• Even if you don't see it on the scale, maybe even see a gain, your health WILL benefit from moving your body
• YOU WILL FEEL GOOD ABOUT YOURSELF!! Every time you beat one of your challenges, a personal hurdle, you will feel more confident, you will be stronger and braver about moving to the next one.  Before you know it you will be asking, 'Okay! What's next? Whaddya got?!'

There is so much to be said for just taking one simple small ACTION!  That is the key here.  Do something, anything, but get up off your ass and do SOMETHING!  It won't and SHOULDN'T happen overnight, but slowly, with steady and consistent small changes in your behaviour, you will begin to see a difference and you will probably begin to feel a difference long before you see it.  Grab on to that feeling and run with it!

I think of Abby from 'The Biggest Loser' Season 8.  She was in a wonderful marriage, had a beautiful little girl, and a brand new 2 week old baby boy.  In the blink of an eye, her husband, daughter and baby boy were taken from her in an automobile crash.  Her entire world as she knew it had changed in an instant.  How heartbreaking and horrifying!  But this wonderful and beautiful gal knew she had to find a reason to get out of bed each and every day after this.  She had to justify to herself why she was still here, there had to be a reason.  She wouldn't waste this life.  So she continued to get up everyday, one day at a time, one step at a time.  I can't even imagine doing this, the pain would be so overwhelming, I think I might just curl up and die.  But Abby continued each day.  She eventually became a contestant on The Biggest Loser where she worked hard, but found additionally a lot of love and support.  After the show, she continued to pay it forward and shares her experience with others.  She is now engaged again and continues to give back everyday of her life.  What an amazing woman!

I don't like to take away from my own or anyone else's pain.  The pain we each feel may not be as tragic as Abby's above, but it is real to us.  And we each have our own obstacles to overcome.  But, I look at her and ask myself, 'If she was able to get herself up each day after such an unbelievable loss, couldn't I get up as well?  Couldn't I face a little challenge?  And be grateful I don't have this heartwrenching ache in the pit of my gut?'  What an inspiration she is!

DONE! Today's goal 20 minutes on the Elliptical at the highest resistance, go for a 400 calorie burn. At about the 300 calorie burn mark I started getting barfy, uck! My muscles were burning in my thighs, and I was feeling beat-up.  Wow! I've gotten so out of shape with this injury....WAIT A MINUTE!! Could I even do this last year at this time?!  Don't beat yourself up people, don't compare yourself to others, just do what you can do!  Set a goal, then once you meet it, see if you can add just a little bit more before stopping for the day.  I am a step counter, 1 to 100 and then restart.  I've gotten pretty good at equating distances and counts.  So when you're walking, see if you can add maybe 10 more steps, or if doing weights, see if you can add just 1 more rep, etc.  You get the idea.  Today, I pushed through the nausea, but lowered my speed just a tad, I got to my 400 calorie burn at 19 minutes and decided to go at least 1 more minute on a low resistance for a cool down period, I did this for another 2 minutes and was able to get rid of the burning and the nausea.  The calf felt great today using the Elliptical instead of running, so this is a very doable option while I'm on the mend and taking is easier on my running.

A Few Last Notes:

• A large part of my motivation today was this very blog, which is why I started it, for myself and others.  I want to encourage each of you to just try, don't give up on yourselves, YOU have to believe in yourself!  Before looking at me or at anyone else and saying the 'yeah buts...', 'yeah, but, you're a runner', 'yeah but I weigh a LOT more than you', etc, It is important that you NEVER compare yourself to anyone else! GOT IT?! I am not kidding, do not even allow it to creep in there.  I guarantee you that you yourself have a gift that they don't have, so don't lose sleep over that.
• Get your butt to your Doctor before you start anything EVER! NO JOKE! Really do this, it also helps eliminate excuses if you try to say, I can't....my health won't allow it! Are you kidding?! Your health is BEGGING for it!
• I've read alot and searched for things that can motivate me personally.  What works for one, may not work for another.  I have purged more self-help than I kept and it is important not to get so caught up in everyone else's advice that you get overwhelmed by the conflicting information. Find what works for you, then purge the rest! Even if it is only one sentence that you take away from an entire book.  If it works for you, Keep It! Forget the rest and move on.
• Just get out there and take baby bites out of your big goal.  I've read (and this worked for me, but maybe not for you), it is good to set at least one short term smaller goal and one larger long term goal.  I find that I do much better if I have a goal (i.e. race) that I'm working specifically toward and training for.
• Whatever you decide works best for you, just stick with it.  If you hate it, find something else, but don't quit, just keep moving forward.  Set that short term goal today, a five minute walk, then try to add 10 more steps.  If that feels good maybe 10 more.  Throw on the IPOD with some of your favorite books, songs, whatever keeps your interest.  This is YOU time!  Make it fun!
• Don't let someone else discourage you.  Alot of people will try to tell you what you should be doing.  I was told I would need to get out of my comfort zone, work on speed training, do this, do that.  I kept doing what I was doing and it worked for me.  Then I began reading and finding out I was doing everything exactly right!  What people don't realize is that at a heavier weight, EVERYTHING is out of my comfort zone, everything is a push and a struggle, everything is a hard workout!  I won't allow that to be taken from me, and I am very proud!  Don't let someone even 10 years younger try to tell you what to do, if you're a woman, a man can't tell you about your physiology (unless he is a trained professional, but even then.....lol). I am a 51 year old 190+ pound (who had gotten to almost 250 lbs at one point) peri-menopausal woman!  I don't need to compare myself to or even try to keep up with a 25 year old male elite runner!  Don't you try to either!
• Don't take everything away from yourself all at once!  You are setting yourself up to fail!  If you think you can't have or do anything fun and that all you ever get to do is work out, then that becomes no fun at all.  You become angry, sad, wonder how you could have ever let it get this bad, wonder why even bother...etc.  Then the rebellion and binging begins.  Start small.  Just shave 500 calories a day, this is 1 lb a week.  Yes I know, weeks to lose a lb or 2 and 5 minutes to put it all back on.  But, just do it anyway.  At least you are doing something! And by adding activity to this, you are hedging your bets.  I personally had cut out all refined and processed sugar for several months and then all cravings for it went away.  Once I started back on it, was I ever in trouble! A little nibble now and then didn't seem to work for me, they were more of a trigger for me.  I may be one of those people that just is not able to have the sweet treats.  But there are ways around it, healthy ways.  More on that at another time.
• Don't weigh youself every day!! Pick one day, preferably in the morning before you eat and after you go to the bathroom.  Weigh in the same time and way each time to keep it as consistent as possible.  Don't wear clothes, if you do, wear the exact same thing each time!

I have included under my 'Entertainment' a link to Todd Lange's 5k101.  I found his program to be extremely user friendly and it was free!  All you need is an IPOD.  He is also on facebook and is very supportive if you have any problems downloading the program or anything else.  If you're interested in trying running or even walking fast, I highly recommend his program. (Remember:  Doctor first!)

NOW:  GET UP AND MOVE!!