JFA sponsors several events throughout the year. During the second weekend in October I had the opportunity to represent JFA at two special events. The first was the Walk for Wildwood (www.wildwoodprograms.org) on Saturday and the second was the Arc in the Park 5K (www.renarc.org).
Saturday morning was perfect for the 2 mile walk around Siena College. The girls and I, accompanied by a coworker and her little boy, drove together to the event. The kids got fresh air and exercise and we got to talk and walk and herd the kids. Coach Mike was also there, leading the pack of walkers as we meandered at the back of the pack.
Sunday morning was a different story, weather-wise. It was chilly and rainy when we arrived just in time for the start of the all-ages 1/2 mile fun run scheduled for 9:30. The weather must have kept the little ones indoors, as our little girl was the only taker. Part of success is stepping up to the challenge, being present, and accepting opportunity, right? So We trotted along side her as she gleefully made her way to the turn around and back. Being the only kid in the race, she won... and she was proud of her medal! As a mom with a kid running in the chilly weather and autumn drizzle, I was proud of her mettle!
The 5K began at 10 AM and husband, coworker, and I lined up at the start with the kids each in their own jogging stroller. The rain stopped just in time for the run and the temperature was near perfect. I personally went out a little too fast and lost steam at the end. Like my daughter, it appeared that I was the only one from my age group to show up, as I earned first place! The rain started falling hard again during the awards, so we quickly went back to the car to dry off and warm up.
"80 percent of opportunity is showing up" - Woody Allen
The JFA Worksite Wellness Team shares stories, tips and information about living well, or doing the best they can, while balancing life and working as worksite wellness professionals.
Tuesday, November 27, 2012
Wednesday, October 10, 2012
Dining in --- A work in Progress
Cooking meals at home can be a time consuming chore, but one that I have made more of an effort to integrate into our day-to-day lives over the past few years. As with most choices in life, I took to comparing the pros and cons of eating at home versus dining out. The winner is... well it's a toss-up.
First, let me review some of the nuggets of wisdom that I have learned in my pursuit of domesticity:
- When using a crock pot, DO NOT put the noodles in and let them cook for 8 hours. The result is a gelatinous mass.
- When making parmesan roasted potatoes, DO NOT add the parmesan before you cook the potatoes. Add it at the end before you serve. The same goes with garlic powder. Makes your eyes water when cooking and does not come out tasting so good.
- Put bbq sauce on the chicken at the very end cooking on the grill (this was my husband--- I knew this one). The result is burnt bbq sauce.
- If you try to soften butter in the microwave, and the wrapper is silver, remove the wrapper. It will catch on fire.
- Put tin foil on your pan when you bake meat in the oven. MUCH easier clean up.
- Tin foil doesn't hold heat so you can touch it soon after it comes out of the oven.
- Steam bags work well to bake potatoes in the microwave and it takes far less time. To crisp the skin, toss them in the oven for a bit after.
- Eggs on a counter-top griddle... messy.
The main reason that I like to stay home most nights is to control exactly what and how much we eat. At restaurants, you are never quite sure of added ingredients: salt, butter, oil, etc. The hamburgers are almost never extra-lean, and portions are almost always much more than one person should consume in one sitting. It takes self control to limit the amount of food eaten and to be quite frank, neither I nor my husband exhibit such control at all times. http://www.livestrong.com/article/502520-eating-in-vs-eating-out/ (tips for eating in and out)
We started cooking at home more often as newlyweds in an attempt to spend less money. The effectiveness of this strategy as a cost saving measure is not always clear - sometimes you can eat for less at a restaurant, especially with the 2 for $20 deals and other such offers that are advertised these days as restaurants try to lure the budget minded consumer in. Consider also the impact of turning one restaurant meal in to two or three. http://www.thefiscaltimes.com/Media/Slideshow/2011/12/02/Food.aspx (argument for dining out) The trick is avoiding appetizers, alcohol, and dessert which add up the bill and the calorie count exponentially.
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| PF Changs vs. Home Cooked... PF Changs edged out the home meal by about 25 cents. |
So really, it comes down to preference. These days, I'm a homebody. Partly because of 10+ years waiting tables, partly because of the fact that I can go to the table in bare feet and my daughter talk as loudly as she wants without disturbing other diners, and partly because I spend close to 10 hours a day out of the house and I just want to go about our evening routine of family dinner, bath, book, and bed. It's the little things.
Some nights the meal may turn out awful and you have to order in anyway. Our back up plan is to always have pasta and a jar of sauce at the ready.
Tuesday, September 25, 2012
Believing: Pumpkinman Triathlon Race Report
September has flown by in a blur of dark chilly mornings, beautiful crisp days, and busy weekends. I finally sat down to write my race report for the Pumpkinman Triathlon Festival a week after the race and wound up with a 3 page epic. That level of detail and history, I'll keep to myself, but I will share the "Readers Digest" version.
I have purposefully refrained from posting a lot of race reports this year, rather trying to keep the focus on other areas of wellness. I wanted to share this story, not as a pat on the back for what I did but rather as a message of what can be done.
My original "A" race for the summer was the MusselMan Triathlon on July 16. I finished the course (which was slightly modified from the first time I participated in 2006) in 7 hours 32 minutes, nearly 45 minutes faster this year. At some point during the summer I decided to add a race to my schedule: the Pumpkinman Half Ironman Triathlon. It was risky, 3 weeks before my marathon but one I was willing to take. As race day neared I poured over course maps and elevation details and I re-evaluated my goals.
I allowed myself 4 minutes in each transition.
I had an absolutely fantastic day. The weather was perfect - cool and overcast on the bike then low 70s on the run. I swam comfortably, picking up speed a few times to pass, but mostly focusing on one stroke at a time and exited the water in 48 minutes flat. 3 minutes off my goal but if I could bike and run well, my 7 hour goal was still in reach. I took my time getting up the big hill from the lake and then preparing for the bike ride in transition (4:34). Out on the course, I went fast where I could on the bike, focused on climbing and pushing through each hill, figuring that my legs would burn whether I went hard or easy - then I kept repeating to myself "SEVEN HOURS, SEVEN HOURS". Though my legs were tired, I felt good and I knew that the last 10 miles were mostly downhill. I was well ahead of my goal time and within reach of my stretch goal as I approached the final climb back to the transition area. Bike time was 3:16:16. 17 MPH!!! I realized that I just had to "run" the last leg of the race and I could hit the 7 hour mark. I had 2 hours and 51 minutes to get through transition and the 13.1 miles. The second transition (T2) took me 3:22, first I had to move my neighbor's bike out of my spot on the rack, then I did take a quick stop at the port-o-potty. I now had 2 hours and 47 minutes, a 12:48 minutes per mile pace. I stuck with my plan to run 4 minutes and walk (quickly) 1 minute from the beginning. I finally thought "I can do this!". My average run pace, even with my 1 minute walk breaks, seldom dropped below a 12 minute mile. Half way through I almost cried. I wanted to grab a fellow athlete and say "I'm going to break 7 hours!". Instead I chanted it to myself. As I climbed hills I chanted my other mantra "chomp chomp, I eat these hills for breakfast". I just kept plugging along, switching to 9 minute run/1 minute walk intervals for the last few miles. Again, we climbed a hill right before the finish, then it was a nice run down a grassy hill. I saw the finish line and I knew. My run time was 2:32:26. Total time 6:44:30! Holy moly!
Once I let myself believe that I could do it, everything lined up. Of course, the weather, my nutrition, and the marathon training all contributed to my terrific day.
I have purposefully refrained from posting a lot of race reports this year, rather trying to keep the focus on other areas of wellness. I wanted to share this story, not as a pat on the back for what I did but rather as a message of what can be done.
My original "A" race for the summer was the MusselMan Triathlon on July 16. I finished the course (which was slightly modified from the first time I participated in 2006) in 7 hours 32 minutes, nearly 45 minutes faster this year. At some point during the summer I decided to add a race to my schedule: the Pumpkinman Half Ironman Triathlon. It was risky, 3 weeks before my marathon but one I was willing to take. As race day neared I poured over course maps and elevation details and I re-evaluated my goals.
Then I typed them out:
45 minutes for the swim (1.2 miles)
3:25:00 for the bike (56 miles)
2:35:00 for the run (13.1 miles)*
*The run was a huge stretch goal (call it my BHAG - Big Hairy Audacious Goal), considering that my PR on a half iron run was 2:41 and it was achieved in 2007 in Orlando, post marathon, after a relatively flat bike course. That race was also my half iron PR in 7:03 – narrowly missing my big 7 hour goal.
When it was over, I finally allowed myself to be proud. I am older and heavier, yes it's true, but I guess it took 6 hours and 45 minutes to realize that I am wiser and stronger too.
Thursday, August 30, 2012
Crisp Mornings and Fall Colors
I overslept this morning. My intention was to get up and enjoy a shorter-than-usual early morning run with my running partner. We meet at 5:45 AM. I woke up at 6:15.
True, I was feeling particularly tired this morning but the main reason for my sleeping in was the darkness. You see, at 6:15 it is approximately as light out as it was at 5:15 which is right around when I would get up throughout the summer. The darker mornings can only mean one thing --- autumn is nearing. Daylight Savings Time doesn't end until the first weekend in November this year so it looks like we will be running in the dark all October long. This does not motivate me. I can say, that the forecast for the first week in September looks better than last year.
I also noticed that the leaves have already started turning colors. I know that in a few weeks, the landscape will be electric with shades of gold, orange, and amber but right now it just acts as a reminder that snow is right around the corner. Last week at was 48 degrees at 6 AM. It's amazing how quickly the crisp air of autumn swoops in - right on cue - as we prepare for the Labor Day holiday and pools across the northeast are officially closed for the season.
And of course there's always PUMPKIN!
Here are some fall recipes from Eating Well
http://www.eatingwell.com/recipes_menus/recipe_slideshows/our_best_healthy_fall_recipes?slide=4#view_toggles
And I had to single out the Glazed Chocolate Pumpkin Bundt Cake
Friday, August 10, 2012
Chronic
This weekend was the 6th Annual Fronhofer Tool Triathlon weekend. Husband and I participated last year, and schedules worked out that we could participate again. Here is the link to last year's race report. This year, since I just finished the MusselMan Triathlon (yay!) and have registered for the PumpkinMan Triathlon, I decided to tackle the double... I did the Olympic distance race in the morning (.9 swim, 24.8 bike, 6.2 run) and the sprint race in the afternoon (.5 swim, 14 bike, 3.1 run). Total mileage for the day was high. On top of that, I hadn't had a total rest day all week despite feeling a little under the weather on Wednesday and all this was following a 12 mile training run the Sunday before.
Too much.
My body told me it was too much when I got up Tuesday for a run and I felt like I was dragging a parachute behind me. My body then decided that subtleties were not going to cut it and I was out for the count on Wednesday. Flu-like symptoms sent me straight to bed that night at 6 PM. After two days of complete rest (except for work), I emerged from my cocoon feeling human again and this morning I was able to run and it felt terrific. Did you know that your body gets stronger at rest?
Almost two years ago I was diagnosed with Chronic Fatigue Syndrome. Ironic for some one who isn't happy unless she feels productive (or there is a really good show on TV). Even my doctor told me that I have more energy than anyone she's ever seen with or without it. The fact remains, if I go too hard for too long, my body lets me know - it has for years. For me, it appears to be from the Epstein Barr Virus, which causes Mononucleosis. I've been knocked down by the same symptoms after periods of too much activity and not enough rest since high school (I first had Mono at age 11). These days - especially since I have a family to take care of - I have to plan my workouts, races, recovery and rest time. I have to eat a balanced diet with plenty of fruits and vegetables. If I don't plan enough rest, BOOM. If I increase my training too much at once, BOOM. Staying up until midnight to watch the Olympics, BOOM (late night swimming got me last week). Too much stress, too little sleep, and poor nutrition are all triggers. The plus side is that now I heed the warning signs before it turns into full blown Mono. I strive to find that balance between personal satisfaction and physical ability. It might mean hanging at the back of the pack for the rest of my life but hey, the view is better there! Sometimes I am successful and other times... BOOM!
There are a couple of key points with chronic conditions. First is prevention. Many can be attributed to lifestyle (stress anyone?). Second though, is managing the condition. Learn about it. Use available resources such as your EAP or health insurance provider. Many offer health coach services and outreach. These services are confidential and they are there to help. Talk to your doctor. Make the needed modifications to keep yourself as healthy as you can be. Most importantly - live the best life you can and remember the value of a positive attitude.
And now I've come clean.
According to the CDC, chronic diseases are the leading cause of death and disability in the U.S. Furthermore four modifiable health risk behaviors—lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption—are responsible for much of the illness, suffering, and early death related to chronic diseases.
Too much.
My body told me it was too much when I got up Tuesday for a run and I felt like I was dragging a parachute behind me. My body then decided that subtleties were not going to cut it and I was out for the count on Wednesday. Flu-like symptoms sent me straight to bed that night at 6 PM. After two days of complete rest (except for work), I emerged from my cocoon feeling human again and this morning I was able to run and it felt terrific. Did you know that your body gets stronger at rest?
Almost two years ago I was diagnosed with Chronic Fatigue Syndrome. Ironic for some one who isn't happy unless she feels productive (or there is a really good show on TV). Even my doctor told me that I have more energy than anyone she's ever seen with or without it. The fact remains, if I go too hard for too long, my body lets me know - it has for years. For me, it appears to be from the Epstein Barr Virus, which causes Mononucleosis. I've been knocked down by the same symptoms after periods of too much activity and not enough rest since high school (I first had Mono at age 11). These days - especially since I have a family to take care of - I have to plan my workouts, races, recovery and rest time. I have to eat a balanced diet with plenty of fruits and vegetables. If I don't plan enough rest, BOOM. If I increase my training too much at once, BOOM. Staying up until midnight to watch the Olympics, BOOM (late night swimming got me last week). Too much stress, too little sleep, and poor nutrition are all triggers. The plus side is that now I heed the warning signs before it turns into full blown Mono. I strive to find that balance between personal satisfaction and physical ability. It might mean hanging at the back of the pack for the rest of my life but hey, the view is better there! Sometimes I am successful and other times... BOOM!
There are a couple of key points with chronic conditions. First is prevention. Many can be attributed to lifestyle (stress anyone?). Second though, is managing the condition. Learn about it. Use available resources such as your EAP or health insurance provider. Many offer health coach services and outreach. These services are confidential and they are there to help. Talk to your doctor. Make the needed modifications to keep yourself as healthy as you can be. Most importantly - live the best life you can and remember the value of a positive attitude.
And now I've come clean.
According to the CDC, chronic diseases are the leading cause of death and disability in the U.S. Furthermore four modifiable health risk behaviors—lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption—are responsible for much of the illness, suffering, and early death related to chronic diseases.
- 7 out of 10 deaths among Americans each year are from chronic diseases. Heart disease, cancer and stroke account for more than 50% of all deaths each year.1
- In 2005, 133 million Americans – almost 1 out of every 2 adults – had at least one chronic illness.2
- Obesity has become a major health concern. 1 in every 3 adults is obese3 and almost 1 in 5 youth between the ages of 6 and 19 is obese (BMI ≥ 95th percentile of the CDC growth chart).4
- About one-fourth of people with chronic conditions have one or more daily activity limitations.5
- Arthritis is the most common cause of disability, with nearly 19 million Americans reporting activity limitations.6
- Diabetes continues to be the leading cause of kidney failure, nontraumatic lower-extremity amputations, and blindness among adults, aged 20-74.7
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| Daughter and I at the MusselMan finish - 2012 |
Thursday, July 19, 2012
Temptation in the office!
Someone at JFA is celebrating a birthday today (no - not me but you can mark your calendar for the first weekend in November). Our break room is chock full of delicious treats, courtesy of another JFA'er who enjoys baking. This table of delights is a potential diet-destroyer for sure!
I am a believer that moderation is a key concept when it comes to life's choices and especially when it comes to gastronomy*. I admit to being an enthusiastic foodie, saved only by the fact that I enjoy spinach as much as I enjoy a french fry.
I gave myself permission to try one dessert and approached the decision strategically. This strategy/decision-making process is one I use often - especially at buffets or parties.
First, a review of all that is offered:
Then, an assessment of each and how my taste buds may respond:
I hate to destroy an uncut cake and the chocolate chip creation looks so moist and dreamy. So, I cut a wedge of the bundt cake and enjoyed that as my dessert and decadence for the day.
I could fault myself for a lack of willpower but instead, I am happy to report that I did not to consume a week's worth of calories in one afternoon. Cheers to the small victories.
*I am the first to admit that it may appear that moderation flies out the window when it comes to fitness. I am an endurance junkie (helps offset the foodie in me) and will continue to participate in events that take hours to complete. Moderation in that sense equals knowing my physical, mental, and environmental limits and, as a result, waiting until my children are older to attempt a full Ironman.
I am a believer that moderation is a key concept when it comes to life's choices and especially when it comes to gastronomy*. I admit to being an enthusiastic foodie, saved only by the fact that I enjoy spinach as much as I enjoy a french fry.
I gave myself permission to try one dessert and approached the decision strategically. This strategy/decision-making process is one I use often - especially at buffets or parties.
First, a review of all that is offered:
- cupcakes with a white frosting
- chocolate chip bundt cake
- coconut cream cake topped with flakes of toasted coconut
- chocolate fudgie mousse pie
- towering cake with light chocolate icing topped with strawberries that hasn't been cut into.
Then, an assessment of each and how my taste buds may respond:
- cupcakes - not sure what the frosting is (vanilla or cream cheese). I imagine it's cream cheese, which I'm not a fan of.
- chocolate chip bundt cake - you had me at bundt
- coconut fluff extravaganza - love coconut milk but not coconut flakes
- chocolate fudgie mousse pie - looks rich
- towering cake - could be tasty
I hate to destroy an uncut cake and the chocolate chip creation looks so moist and dreamy. So, I cut a wedge of the bundt cake and enjoyed that as my dessert and decadence for the day.
I could fault myself for a lack of willpower but instead, I am happy to report that I did not to consume a week's worth of calories in one afternoon. Cheers to the small victories.
*I am the first to admit that it may appear that moderation flies out the window when it comes to fitness. I am an endurance junkie (helps offset the foodie in me) and will continue to participate in events that take hours to complete. Moderation in that sense equals knowing my physical, mental, and environmental limits and, as a result, waiting until my children are older to attempt a full Ironman.
Monday, July 9, 2012
Visiting, holiday travel, and friendship
On the heels of the Independence Day holiday, it's time for my annual post about trying to make healthy choices during summer travel. Here is a link to my 2011 road trip adventure.
My family piled in the car on July 3rd and traveled about 4 hours to Lake Winnepesaukee, New Hampshire. We packed snacks for my oldest daughter (graham crackers, goldfish, Dora snacks, and squeezable fruit) while husband and I didn't worry too much about ourselves. When we did get hungry we stopped at Subway for a healthier fast food alternative, plus that gave me the opportunity to stretch my legs rather than going through a drive-through. Our friends live on a small island which is only accessible by boat. To stay active on this trip, we swam and kayaked. Since we visited a home we were able to eat in, saving us from navigating restaurant menus and the temptation to splurge on large calorie-laden portions.
Our visit was absolutely delightful. We visited with family friends whom I have known since 1979. Each night after the little ones went to sleep, I stayed up and enjoyed long conversations my "second mother".
According to the Mayo Foundation for Medical Education and Research, friends can
Increase your sense of belonging and purpose
Boost your happiness
Reduce stress
Improve your self-worth
Help you cope with traumas, such as divorce, serious illness, job loss or the death of a loved one
Encourage you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise
Here is information from the Mayo Clinic about the benefits of friendship.
Maintaining relationships takes effort. It can be so easy to rely heavily on texts, email, and even Facebook to check in with people. It's also common to get so consumed in every day life that weeks escape without reaching out and connecting with those we love. Every once in a while it's good for the soul to pick up the phone, surprise someone with a card, or pile in the car and drive.
My family piled in the car on July 3rd and traveled about 4 hours to Lake Winnepesaukee, New Hampshire. We packed snacks for my oldest daughter (graham crackers, goldfish, Dora snacks, and squeezable fruit) while husband and I didn't worry too much about ourselves. When we did get hungry we stopped at Subway for a healthier fast food alternative, plus that gave me the opportunity to stretch my legs rather than going through a drive-through. Our friends live on a small island which is only accessible by boat. To stay active on this trip, we swam and kayaked. Since we visited a home we were able to eat in, saving us from navigating restaurant menus and the temptation to splurge on large calorie-laden portions.
Our visit was absolutely delightful. We visited with family friends whom I have known since 1979. Each night after the little ones went to sleep, I stayed up and enjoyed long conversations my "second mother".
According to the Mayo Foundation for Medical Education and Research, friends can
Here is information from the Mayo Clinic about the benefits of friendship.
Maintaining relationships takes effort. It can be so easy to rely heavily on texts, email, and even Facebook to check in with people. It's also common to get so consumed in every day life that weeks escape without reaching out and connecting with those we love. Every once in a while it's good for the soul to pick up the phone, surprise someone with a card, or pile in the car and drive.
Tuesday, June 26, 2012
Race Report: Adirondack Distance Run
This past weekend, I completed the 36th Annual Adirondack Distance Run. This is a 10 mile point-to-point run from Lake George to Bolton Landing. It was my second time participating in the event (the first was in 2009) and it was every bit as delightfully challenging as I remembered.
Why delightfully challenging? This course is full of what I consider to be rolling hills. You are either running up or running down. The uphills are manageable and the downhills are long and gradual, allowing for recovery time before heading back up the next hill. Focusing on form and trying not to tax my legs, I can honestly say I enjoyed every moment. Occasionally I'd get a glimpse at Lake George - it was a beautiful day. I talked to other runners (yes, I'm THAT girl). I sang to myself. My Garmin beeped every quarter mile and each time I was pleasantly surprised to average between a 10 and 12 minute mile.
Now for today's lesson: A popular question when people are training for their first event (any event) is "What if I'm last?". It is a very real concern and for some, even likely. Guess what: I finished last in my first triathlon. I finished last in my first high school cross country race. I finished last at the 2006 Musselman. In my younger (and lighter) days, my times landed me in the top 30% of the field. Today, I am a solid back-of-the-packer. There weren't many finishing after me and most finished well ahead. My run Sunday took me 9 minutes longer than it did 3 years ago and I was not disappointed in the least. In fact, I beat my goal time by 11 minutes. Now I can point out that I had a baby six months ago and I'm still carrying excess baby weight but ...
So what happens if you finish last? You finish. Period. You got up, got out, and moved. It can be a mile or 10 miles. It can be a run or a paddle in a kayak. At the end of the day, no one cares what place you earned because that is not something you can control.
Get out there - enjoy the view and be proud of your accomplishments!
Why delightfully challenging? This course is full of what I consider to be rolling hills. You are either running up or running down. The uphills are manageable and the downhills are long and gradual, allowing for recovery time before heading back up the next hill. Focusing on form and trying not to tax my legs, I can honestly say I enjoyed every moment. Occasionally I'd get a glimpse at Lake George - it was a beautiful day. I talked to other runners (yes, I'm THAT girl). I sang to myself. My Garmin beeped every quarter mile and each time I was pleasantly surprised to average between a 10 and 12 minute mile.
Now for today's lesson: A popular question when people are training for their first event (any event) is "What if I'm last?". It is a very real concern and for some, even likely. Guess what: I finished last in my first triathlon. I finished last in my first high school cross country race. I finished last at the 2006 Musselman. In my younger (and lighter) days, my times landed me in the top 30% of the field. Today, I am a solid back-of-the-packer. There weren't many finishing after me and most finished well ahead. My run Sunday took me 9 minutes longer than it did 3 years ago and I was not disappointed in the least. In fact, I beat my goal time by 11 minutes. Now I can point out that I had a baby six months ago and I'm still carrying excess baby weight but ...
So what happens if you finish last? You finish. Period. You got up, got out, and moved. It can be a mile or 10 miles. It can be a run or a paddle in a kayak. At the end of the day, no one cares what place you earned because that is not something you can control.
Get out there - enjoy the view and be proud of your accomplishments!
Friday, June 22, 2012
That Kids, Is Why You Wear A Helmet
When I was younger, I spent hours riding my Huffy bicycle. It had a kickstand and a "banana" seat and I loved it. This was in the 1980s: the tide was just starting to turn on seat belt usage (no click it or ticket yet) and I never ever wore a helmet. I didn't always wear shoes either, until my foot slipped off the pedal and I scraped my toe against the blacktop. I still have a scar.
We lived in a cul de sac so there was an element of protection from traffic - that's not to say that we didn't venture out on the roads from time to time. We certainly did. We knew not to talk to strangers, rode with traffic, and never ventured out alone. Still... no helmets.
Several years ago, I entered the sport of triathlon. One of the stead fast rules is: athletes must wear a CPSC approved helmet and the chin strap must be fastened any time they are on their bikes. This means that riding to and from the car... helmet. If the referee sees you without and you are on your bike, immediate disqualification. They are that serious. I get it. I really got it after my first big crash. I also learned not to go around a corner with my inside pedal down. The pedal hit the ground and through the air I went. I had road rash and cuts on both knees, a shoulder (which was also separated), a hip, and my cheek. My helmet cracked. That could have been my head.
This past weekend I crashed again. After 7 or 8 years, I guess I was due. This time, my cheek was spared - my sunglasses did get scratched though, and my helmet has divots and dimples from the impact.
When my daughter rides her scooter she always wears her helmet. Often knee pads too, as she is prone to falling like her mother. When she learns to ride a two wheeler, she will also always wear a helmet. I can't protect her from lousy or distracted drivers (big fear) and I can't stop her from falling, but I can certainly make sure she learns the value of protective gear.
We lived in a cul de sac so there was an element of protection from traffic - that's not to say that we didn't venture out on the roads from time to time. We certainly did. We knew not to talk to strangers, rode with traffic, and never ventured out alone. Still... no helmets.
Several years ago, I entered the sport of triathlon. One of the stead fast rules is: athletes must wear a CPSC approved helmet and the chin strap must be fastened any time they are on their bikes. This means that riding to and from the car... helmet. If the referee sees you without and you are on your bike, immediate disqualification. They are that serious. I get it. I really got it after my first big crash. I also learned not to go around a corner with my inside pedal down. The pedal hit the ground and through the air I went. I had road rash and cuts on both knees, a shoulder (which was also separated), a hip, and my cheek. My helmet cracked. That could have been my head.
Lesser falls without head protection have been known to cause severe damage - biking, skiing, snowmobiling, roller blading - all carry a certain amount of risk whether you go 20 miles per hour or 2. Click here to read the People magazine article on Natashia Richardson.
This past weekend I crashed again. After 7 or 8 years, I guess I was due. This time, my cheek was spared - my sunglasses did get scratched though, and my helmet has divots and dimples from the impact.
.JPG) |
| This Garmin has seen better days |
When my daughter rides her scooter she always wears her helmet. Often knee pads too, as she is prone to falling like her mother. When she learns to ride a two wheeler, she will also always wear a helmet. I can't protect her from lousy or distracted drivers (big fear) and I can't stop her from falling, but I can certainly make sure she learns the value of protective gear.
Monday, May 21, 2012
2012 CDPHP Workforce Team Challenge
Another CDPHP Workforce Team Challenge is in the books! Last Thursday, May 17, 2012, approximately 9,500 runners and walkers started up Madison Avenue for the annual 3.5 mile road race.
The weather was perfect, as a high pressure front moved through the day before. We had sunshine and temperatures in the 70s. The JFA Hospitality Tent set-up crew arrived about 2 PM and got right to work, putting up shelves for the bag-check, hanging signs welcoming clients, and putting out snacks for our guests. Our tent was bustling with activity by 5:00 PM as race participants started preparing for the event. The JFA volunteers did a tremendous job!
Congratulations to the 2012 finishers!!! We look forward to next year!!!
See the full photo album here
The weather was perfect, as a high pressure front moved through the day before. We had sunshine and temperatures in the 70s. The JFA Hospitality Tent set-up crew arrived about 2 PM and got right to work, putting up shelves for the bag-check, hanging signs welcoming clients, and putting out snacks for our guests. Our tent was bustling with activity by 5:00 PM as race participants started preparing for the event. The JFA volunteers did a tremendous job!
Congratulations to the 2012 finishers!!! We look forward to next year!!!
See the full photo album here
Monday, May 14, 2012
Sometimes You Just Have to Change Your Plan
Most mornings when I head out for my run my dogs look at me wistfully, hoping that I pull out their leashes. Marley is 13 and while she is still quite spry for a senior dog, is mostly meant to walk these days. Ozzy, on the other hand, is about 3 and with a some conditioning can be a good little training partner.
Last Wednesday was the day that I made good on my promise to take Ozzy with me when it was no longer dark at the time that I headed out the door. He was so excited when I put his harness on and we headed out the door. My original plan was to do a tempo run (warm up at an easy pace followed by 20 to 30 minutes at a "comfortably hard" pace). Ozzy had to stop and sniff as we ramped up, then he made a pit stop or two, then he fell off pace a little when we were about half way through. I also found myself turning, jumping and pulling a bit as he weaved this way and that, enjoying his surroundings. I won't even go into what happened each time he saw a squirrel. As we continued, Ozzy set the pace for the run and I just had to go with it. Once I let go of my original plan and relaxed, I truly enjoyed the experience. I should (and plan to) bring him with me on a more consistent basis. After all, pets are good for you! "Research by psychologists at Miami University and St. Louis University indicates pet ownership is good for the average person's health as well as happiness."
Why not bring him a little joy?
Last Wednesday was the day that I made good on my promise to take Ozzy with me when it was no longer dark at the time that I headed out the door. He was so excited when I put his harness on and we headed out the door. My original plan was to do a tempo run (warm up at an easy pace followed by 20 to 30 minutes at a "comfortably hard" pace). Ozzy had to stop and sniff as we ramped up, then he made a pit stop or two, then he fell off pace a little when we were about half way through. I also found myself turning, jumping and pulling a bit as he weaved this way and that, enjoying his surroundings. I won't even go into what happened each time he saw a squirrel. As we continued, Ozzy set the pace for the run and I just had to go with it. Once I let go of my original plan and relaxed, I truly enjoyed the experience. I should (and plan to) bring him with me on a more consistent basis. After all, pets are good for you! "Research by psychologists at Miami University and St. Louis University indicates pet ownership is good for the average person's health as well as happiness."
Why not bring him a little joy?
Tuesday, May 1, 2012
7 Years Later
I turned 30 in 2005. Being that my birthday is around the first weekend of November, I thought it would be fun to celebrate this milestone birthday with a trip to NYC to run the marathon, coincidentally also the first weekend in November. At the time I lived in Orlando and this was a big trip. I registered for the marathon lottery and anxiously awaited the results. At the end of April, 2005 my check cleared and I knew that I had gotten in! That summer it was boiling hot in central Florida. I had started a new position in a new town and, with the exception of the Georgia Rock N Roll Man in June, I did little more than a few 5k runs and sprint distance triathlons. Before long it was Labor Day weekend and I joined some friends for a 15K race in Orlando ---it was my longest run in months. A marathon is 40k. I had exactly two months to get from 9.3 miles to 26.2. A month later my car was hit from behind. Despite this set back and being severely under trained, I decided to soldier on and follow through with my grand plan.
Here is my summary from that day:
And so I am. I am IN to FINISH. 7 years later my training has already begun and I have a clear plan for then next 6 months. 7 years later I will have my husband and children waiting at the finish and my daughter likes it when I smile so no tears allowed. 7 years later I don't have to fly to the race. 7 years later I know not to increase my mileage too much too soon. 7 years later I often run without headphones but with water/sports drinks. 7 years later I know that the world won't end if I don't finish. 7 years later the feeling is bittersweet - I had an early morning breakfast with my dad who has since passed - I know to savor every moment. I have learned from the past and am ready to tackle this in the near future. You can learn a lot in 7 years.
 |
| A Very Unhappy Coach T - 2005 |
What followed were 20 of the most miserable miles of my life. At least that's how I remember it. I think the pain didn't actually set in until I passed the half way mark. When I registered, I thought I would finish the run in 4 1/2 hours or so. I did not. I thought it would be exhilarating. It was not. I cried for the last several miles: Part from pain, part from disappointment. When I crossed the finish line after 26.2 excruciating miles, I let the catchers (volunteers at the finish) help me hobble to the medical tent where someone massaged my aching legs. I then hobbled to pick up my supplies that had been transported from the starting line, cursing the fact that I had to make my way all the way to the "R", then hobbled back to the hotel, stopping for sushi on the way for some much needed sustenance. It was only then that I used the restroom for the first time since before the race - on top of everything else I now knew for a fact that my nutrition for the past 24 hours was completely off. On top of everything else, I had what I now know was a mono relapse upon my return home.
Here is my summary from that day:
Race
|
Last Name, First Name
(Sex/Age)
|
Time
|
DIV
|
Net Time
|
State, Country
|
New York City Marathon
11/6/05
|
Russo, Theresa (F30)
|
5:52:23
|
F30-39
|
5:50:52
|
FL, USA
|
All of a sudden, 7 years have passed. A couple of months ago I decided on a whim to enter the marathon lottery being that this year's race is the day after my birthday. I had read that it's harder than ever to get in without a qualifying time so I figured that it couldn't hurt. I did not expect to get in again (what are the chances?). So on April 25th, I anxiously awaited filled with both anticipation and dread to see if I was one of the "lucky ones". Nothing. I checked my bank account to see if the entry fee (which has increased over 100% by the way) had come out. Nothing. So I went to lunch. After, I checked my account one more time and there it was - for the second time my registration fee was my indication.
 | Congratulations!You're in and have unlocked the official 2012 ING New York City Marathon I'm In to Finish Badge |
Watch out NYC - I'm IN.
Monday, April 16, 2012
Monday Morning Inspiration
Shaun The Sheep: Shape Up With Shaun from Andy Le on Vimeo.
A little Monday morning fun, wrapped up in some inspiration, and a life lesson.
The moral of the story --- only a permanent lifestyle modification will yeild lasting results.
Thank you Nick Park!
Thursday, April 12, 2012
Mussels and Wine
While together, mussels and wine make a delicious dish, I'm not actually talking about food...
Long before marriage, children, and the upstate NY winters, I started training for triathlons. 2012 marks my 10th year in the sport and this summer I am scheduled to complete my 50th race. In the early days, before I turned 30, I could - and would - get up on any given weekend day and participate in an event up to 2 hours from my home. Then I'd drive home and spend the rest of the day lounging around or running errands, pleased with myself for getting up predawn to work up a great sweat. These days, it takes a little more planning and a lot more training.
Let me clarify before I go any further... I realize that many consider me nutty for the events that I think sound like fun. Any distance event, or any event that gets you moving is good and should be applauded. Is your goal to walk a mile a few days a week? GREAT!
My schedule for the next 6 months is based around two events; The MusselMan Triathlon and the Wineglass Marathon. The MusselMan is a half-iron distance event consisting of a 1.2 mile swim, followed by a 56 mile bike ride, concluding with a 13.1 mile run. I use the term "run" loosely because in Coach T's world it's more of a plod. This event is on July 15th and training has begun, hence the 5:45 am runs through the greater Glens Falls area. The marathon is 26.2 miles of straight running (or plodding, or walking, wogging, etc) and is on September 30th. The website tells me that I have 171 days to go. In a fit of insanity, I also entered the lottery for the NYC Marathon on November 4th. I'm not sure if I'm hoping to get in or hoping to NOT get in. Either way, I will know by the end of April if I can take a long nap on October 1.
Preparing for these events, I have peppered in others along the way, treating them as training days. It helps to talk to the other participants, enjoy the course support, and maybe get a little swag. I also have to plan very carefully - I look for races that have children's events for example so that my pre-schooler can "go for racing" too. Additionally, I know that I can not train too much too quickly, as evidenced by "the great mono relapse" of 2010. With this in mind, I am slowly building up my mileage, have signed up for Friday morning spin classes, and do kind things like bring husband breakfast in bed on Saturday so he will watch the kids for a few hours each weekend. The training also has to be supported by enough rest and balanced nutrition - which takes even more planning. My goals are set and now I need to take the steps to achieve them.
Summertime in upstate NY offers a cornucopia of events - running, walking, cycling, triathlon, kayaking, and swimming - just to name a few. You can find a listing at http://www.active.com/ or through your local club. Many offer options for all ages so the family can be active together.
When planning my schedule, I like to support JFA client events and those are marked with an asterisk. Here is my how summer is looking so far:
May 6 - Literacy Run *also on this day is the 2012 Run for Kidneys at the Great Escape which is much closer to home. I have a decision to make.
May 17 - CDPHP Workforce Team Challenge will kick off a busy weekend (Go Team JFA!)
May 19 - Tuff eNuff 5K Obstacle Course* to benefit the Prevention Council
May 20 - Cohoes Founders Day 15K
June 3 - Tour de Cure ride for diabetes
June 9 - Lexington Family Services 5K*
June 24 - Adirondack Distance Run
June 30 - North Country Triathlon
July 15 - MusselMan!
To say that I have filled my weekends in May and June is an understatement but I love participating in events - it beats hitting the roads alone. On the plus side, I am guaranteed my dose of vitamin D (the sunshine vitamin)!
Come out and join me at any of these events and get your dose of vitamin D too!
Long before marriage, children, and the upstate NY winters, I started training for triathlons. 2012 marks my 10th year in the sport and this summer I am scheduled to complete my 50th race. In the early days, before I turned 30, I could - and would - get up on any given weekend day and participate in an event up to 2 hours from my home. Then I'd drive home and spend the rest of the day lounging around or running errands, pleased with myself for getting up predawn to work up a great sweat. These days, it takes a little more planning and a lot more training.
Let me clarify before I go any further... I realize that many consider me nutty for the events that I think sound like fun. Any distance event, or any event that gets you moving is good and should be applauded. Is your goal to walk a mile a few days a week? GREAT!
My schedule for the next 6 months is based around two events; The MusselMan Triathlon and the Wineglass Marathon. The MusselMan is a half-iron distance event consisting of a 1.2 mile swim, followed by a 56 mile bike ride, concluding with a 13.1 mile run. I use the term "run" loosely because in Coach T's world it's more of a plod. This event is on July 15th and training has begun, hence the 5:45 am runs through the greater Glens Falls area. The marathon is 26.2 miles of straight running (or plodding, or walking, wogging, etc) and is on September 30th. The website tells me that I have 171 days to go. In a fit of insanity, I also entered the lottery for the NYC Marathon on November 4th. I'm not sure if I'm hoping to get in or hoping to NOT get in. Either way, I will know by the end of April if I can take a long nap on October 1.
Preparing for these events, I have peppered in others along the way, treating them as training days. It helps to talk to the other participants, enjoy the course support, and maybe get a little swag. I also have to plan very carefully - I look for races that have children's events for example so that my pre-schooler can "go for racing" too. Additionally, I know that I can not train too much too quickly, as evidenced by "the great mono relapse" of 2010. With this in mind, I am slowly building up my mileage, have signed up for Friday morning spin classes, and do kind things like bring husband breakfast in bed on Saturday so he will watch the kids for a few hours each weekend. The training also has to be supported by enough rest and balanced nutrition - which takes even more planning. My goals are set and now I need to take the steps to achieve them.
Summertime in upstate NY offers a cornucopia of events - running, walking, cycling, triathlon, kayaking, and swimming - just to name a few. You can find a listing at http://www.active.com/ or through your local club. Many offer options for all ages so the family can be active together.
When planning my schedule, I like to support JFA client events and those are marked with an asterisk. Here is my how summer is looking so far:
May 6 - Literacy Run *also on this day is the 2012 Run for Kidneys at the Great Escape which is much closer to home. I have a decision to make.
May 17 - CDPHP Workforce Team Challenge will kick off a busy weekend (Go Team JFA!)
May 19 - Tuff eNuff 5K Obstacle Course* to benefit the Prevention Council
May 20 - Cohoes Founders Day 15K
June 3 - Tour de Cure ride for diabetes
June 9 - Lexington Family Services 5K*
June 24 - Adirondack Distance Run
June 30 - North Country Triathlon
July 15 - MusselMan!
 |
| Love the running mussels |
To say that I have filled my weekends in May and June is an understatement but I love participating in events - it beats hitting the roads alone. On the plus side, I am guaranteed my dose of vitamin D (the sunshine vitamin)!
Come out and join me at any of these events and get your dose of vitamin D too!
Tuesday, April 3, 2012
Dear Bathroom Scale...
Dear Bathroom Scale,
I eat healthfully much of the time, focus on my portion sizes even despite my healthy appetite, and drink a lot of water. I have dutifully eaten my fruit and vegetable servings at least 5 days each week for the last several weeks. I have turned down cupcakes, pastries, cookies, and french fries. I have exercised regularly, varying time and intensity, cardio and resistance training, so as to not fall into a rut. This effort to return to a healthy weight is not merely for vanity but, more importantly, to ease impact on my joints and to stay as healthy as I can.
I am told by the media not to focus on the numbers but that is easier said than done. Then, the same media publishes stories and images of celebrities, praising them for "looking great" mere weeks after childbirth and I don't appreciate the mixed message. My clothes are starting to fit again, and I am slowly moving away from the maternity wardrobe which is nice, but I would be even more encouraged to see a more tangible result. I noticed this morning that you are starting to respond. If you could please continue a downward trend, as a reward for my hard work and dedication, I'd appreciate it.
Sincerely,
Coach T
I eat healthfully much of the time, focus on my portion sizes even despite my healthy appetite, and drink a lot of water. I have dutifully eaten my fruit and vegetable servings at least 5 days each week for the last several weeks. I have turned down cupcakes, pastries, cookies, and french fries. I have exercised regularly, varying time and intensity, cardio and resistance training, so as to not fall into a rut. This effort to return to a healthy weight is not merely for vanity but, more importantly, to ease impact on my joints and to stay as healthy as I can.
I am told by the media not to focus on the numbers but that is easier said than done. Then, the same media publishes stories and images of celebrities, praising them for "looking great" mere weeks after childbirth and I don't appreciate the mixed message. My clothes are starting to fit again, and I am slowly moving away from the maternity wardrobe which is nice, but I would be even more encouraged to see a more tangible result. I noticed this morning that you are starting to respond. If you could please continue a downward trend, as a reward for my hard work and dedication, I'd appreciate it.
Sincerely,
Coach T
Wednesday, March 21, 2012
Why Yes, I Do Work at JFA
This morning my running partner, who also happens to be a coworker, and I again took to the streets of South Glens Falls and Glens Falls for an early run. We both put on light colored shirts and eschewed technical tees. As it turns out, we were both representing JFA!
Ideally we would have taken a photo together, outside, and perhaps even in a run pose, but no one else was awake.
JFA is a Premium Sponsor of the CDPHP Workforce Team Challenge again this year, so we will be running that 3.5 mile course on May 17th. In addition, we are hosting the JFA Hospitality Tent for our group benefits clients' runners. We will also have our staff photographer out taking pictures as we did last year.
Perhaps tomorrow we will both wear our bright green shirts from the 2011 event.
 |
| JFA CDPHP WTC Team Shirt 2010 |
 |
| Lexington Family 5K Race Shirt |
JFA is a Premium Sponsor of the CDPHP Workforce Team Challenge again this year, so we will be running that 3.5 mile course on May 17th. In addition, we are hosting the JFA Hospitality Tent for our group benefits clients' runners. We will also have our staff photographer out taking pictures as we did last year.
Perhaps tomorrow we will both wear our bright green shirts from the 2011 event.
Tuesday, March 20, 2012
Oh Sweet Springtime - Get outside and play!
Today is the first official day of spring! This week we are experiencing record high temperatures in Upstate NY. It is absolutely glorious - high 70s, sunshine, light breeze - the perfect intro to spring. Of course, we all know that chillier weather is just around the corner but we should all live in the moment and enjoy this while it lasts.
Monday morning I met a friend for an early morning run. Thanks to the time change a couple of weeks ago, the sun had not yet risen so we ran in the quiet predawn hour. This was the first early workout that we had done together since the pre-baby days of Basement Bootcamp. To think that we had to stop half way to take off our jackets at 6 AM in March is mind boggling. It almost makes you forget about those winters that stretch for 6 months and leave you digging out of 5 feet of snow come April. So I will enjoy it while it lasts, relish the kids playing outside in the fresh air, and try not to think about the onslaught of pollen that this perfect weather will surely bring --- as hair band Poison taught us in 1988, Every Rose has its Thorn.
How are you taking advantage of our record setting temperatures?
 | 61°F | °C | Tue | Wed | Thu | Fri | |||||
 | | | | |||||||
| Scattered Clouds | ||||||||||
| Wind: S at 8 mph | ||||||||||
| Humidity: 70% | 75° | 54° | 75° | 52° | 81° | 57° | 68° | 45° | ||
Monday morning I met a friend for an early morning run. Thanks to the time change a couple of weeks ago, the sun had not yet risen so we ran in the quiet predawn hour. This was the first early workout that we had done together since the pre-baby days of Basement Bootcamp. To think that we had to stop half way to take off our jackets at 6 AM in March is mind boggling. It almost makes you forget about those winters that stretch for 6 months and leave you digging out of 5 feet of snow come April. So I will enjoy it while it lasts, relish the kids playing outside in the fresh air, and try not to think about the onslaught of pollen that this perfect weather will surely bring --- as hair band Poison taught us in 1988, Every Rose has its Thorn.
How are you taking advantage of our record setting temperatures?
Tuesday, March 6, 2012
Juggling Act
Back to the grind. That's how it felt 2 weeks ago as my maternity leave came to an end and I was up early on a Monday morning preparing to embark on my first morning commute since December 23. Thankfully, the anticipation of returning to work proved more stressful than the actual return. I am lucky to really enjoy what I do, and that certainly helps.
What I didn't anticipate was the juggling act. The past two weeks, I've had my mother in from out of town to ease the transition for both myself and the baby. This morning was my first without her. Adding complexity to the situation... my husband is out of town on business. This morning I had to deal with feeding a newborn, getting myself ready, getting my pre-schooler up, letting the dogs out, feeding the dogs, letting the dogs out again, packing clothes and food for the girls and getting out the door. This all had to be done in time for me to make an 8:30 meeting. I am happy to say that I survived and I walked in the office at approximately 8:05!
I now find myself challenged with making time for fitness. The routine will come, as this new world as a mother of two is navigated. I just need to brush up on my juggling skills.
What I didn't anticipate was the juggling act. The past two weeks, I've had my mother in from out of town to ease the transition for both myself and the baby. This morning was my first without her. Adding complexity to the situation... my husband is out of town on business. This morning I had to deal with feeding a newborn, getting myself ready, getting my pre-schooler up, letting the dogs out, feeding the dogs, letting the dogs out again, packing clothes and food for the girls and getting out the door. This all had to be done in time for me to make an 8:30 meeting. I am happy to say that I survived and I walked in the office at approximately 8:05!
I now find myself challenged with making time for fitness. The routine will come, as this new world as a mother of two is navigated. I just need to brush up on my juggling skills.
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