Here's a Challenge ...

I have a friend who is training for a half marathon.

Which seems like no big deal, sort of, right? Lots of people run half marathons. In fact, this friend has run several. Heck, she's even done three "regular" marathons.

So why am I yammering about one, lil' ol' half marathon?

This one is taking place in Colorado. On a mountain. Pike's Peak, to be exact.

And the 13.1 miles is all uphill.

http://www.pikespeakmarathon.org/

It's called Pikes Peak Ascent and the first 10 miles take you 6000 feet upward. The last three miles climb another 2000 feet.

Which means you are up above the tree line. The air is thin. The temperature gets colder. And if you feel like it, you can turn around and run back down the hill to complete the whole 26.2 ... on a trail.

She's working with a trainer to get ready. I. Should. Hope. So.

Lesson? Set a goal. Find a way. Work to get it. (Oh, and tell a few hundred people so you can't back out!)

It makes me want to do one full marathon before the HoverRound and HurryCane become necessary. Just one. There has to be a way.

You go, girl. We'll be cheering you on from here!

It's All About the Eating

I'm strong. 

I'm proud that I'm strong. 

I can run 6 miles on a regular day, probably do 8 if I was running from an intruder. Might even be able to do 10 if there was a pot of gold at the end of the route. 

I can bike at least 65 miles. If the weather was cool enough and the wind calm enough and the hills small enough, I could probably do 20 more than that. 

I can do an hour on the elliptical, then follow it immediately with a R.I.P.P.E.D. class and still feel like there's gas in the tank. 

But none of that matters if I'm not eating properly. 

And I'm not eating properly. 

That's why I've put on those 15-ish pounds and it's why they're not coming off. The truth is I can exercise my guts out and if I'm eating badly, it's all for nothing. 

After a disappointing shopping trip yesterday, I had a better day today. I was busy at work and that helped me keep my mind off of crunching and munching. Dinner wasn't perfect, but pretty good.

I even gave away my last two pieces of Dove Dark this afternoon. If that's not commitment, I don't know what is. 

I'm happy for the success New Runner is having. The running she's doing is absolutely having a positive impact. I want to make sure you all understand, though, that the eating is so very important, too. 

Good eating is not depriving yourself of everything good. It's being smart. It's using food as fuel first. It's knowing how much you really need and what works best for you. 

It's not taking in too much and also not taking in too little. 

Above all else, for me anyway, it's not using exercise as an excuse to sneak an extra  piece of candy. And in ice cream cone. And a small slice of cake. And you get the idea. 

Eating well is being good to yourself. It's treating your body properly. 

You deserve that. And so do I. 

New Runner, Chapter 12

NEW RUNNER: Wednesday was the first day of the new, longer intervals. And it was HARD! During the longest run interval, I had to stop running and walk. And just 20 seconds or so after I did, my program told me to start walking. Bummer! If I'd only stuck with it for just a little bit longer!

Then came Saturday. Despite the wind, I rant the entire time I was supposed to today!!! All the way out in the country! I figured it out and I'm running 16 minutes. I know that seems like a really short time for some, but it's a HUGE accomplishment for me, considering a few weeks ago I could barely handle 30 seconds at a time.

I still can't believe I am doing this. I never dreamed I would consider myself a "runner." I still have a long way to go, but I will get there. Happily, the cooler weather isn't bothering me. I actually love the fresh air to end my day. 

MISS DAISY: Oh, there's so much good stuff in here.

1) Yes, increasing your time/distance/interval is tough. But doing it smart is the key. The old adage is never increase your time/distance more than 10% a week. So if you're running 10 miles a week, it's safe to add one more. Or if you're running 3 miles every day, it's OK to increase 0.3 miles each time. The slow, steady increase helps you prevent injuries. And, don't forget: YOU ARE CAPABLE of the extra time/distance! You are building a solid cardio base and you can do it. 

2) The wind on Saturday was brutal! There was a point on my return leg of my out-and-back loop that I wasn't even sure I was moving forward! I kind of secretly like battling the wind. It makes me feel tough. Kind of like being out there when it's 20 degrees. I want to believe all of the people passing me in cars are saying ... "Check her out. She's brave or crazy. You go, girl!"

3) If you run, you are a runner. Period. Enjoy it. It's all you and you're doing it. 

New Runner, Chapter 11

NEW RUNNER: Today was an awesome day!!!

I'm just feeling good all over! To start with, I had two (not one, but TWO) colleagues ask me if I've been losing weight! I can't tell you how amazing that made me feel! I've been keeping my "running thing" on the down low, and haven't shared it with many people.

I was also able to dig out some of my favorite Ann Taylor pants ... pants that I haven't worn for two years ... this weekend. (Thank goodness they're "timeless.") AND THEY FIT! Size 8! It feels so great that I'm not the only one who is noticing this change in my body. I know it's only 13 pounds, but it really makes a difference.

I also completed the first part of a major professional goal today. I feel so good that I am doing something reflective for myself as a professional, and it will greatly impact the people I work with every day.

And ... on my run today, I felt like I was on top of the world. I could breathe. I could move my feet. And I didn't tire at all. No huffing and puffing. Not aches and pains. It just felt amazing!!! My next time out, I increase my running time by 2 minutes. I need to remember how I felt today when I'm out on Thursday! Overall ... what a fabulous day! I wish every day was like this!

MISS DAISY: It feels good to be good to yourself. That's the bottom line. Conversely, it feels crappy to feel crappy about yourself. This is an undeniable and universal truth ... your high school physics teacher and Issac Newton have confirmed it. (Newton's First Law of Motion says an object at rest will stay at rest and an object in motion will stay in motion ... unless an external force is introduced. Guess what the external force is here? Your DECISION to get healthier!) And the better you feel, the better you do ... personally, professionally, within your family, within your community. I remember just feeling "happier" overall. Those good feelings feed themselves and after beating yourself up for so long, it's addicting and empowering.

I hate to say "I told you so," but I told you so.

Congrats on feedback from coworkers and new old Ann Taylor pants, too! Validation from the outside is an important part of this process and you[ll find yourself paying it forward on the other side.

Now, on to the next workout. Sure. It will be tough. But you already know you can meet a challenge ... and beat it. Let that thought carry you through the rough part. You have EARNED this and you can do it! Yay, you!

New Runner, Chapter 10

OK, I need to get you all caught up. Since our last New Runner installment, a lot has happened. My apologies to all -- and especially to New Runner -- for getting behind on her progress. We'll get caught up tomorrow because she has some really good news to share! 

Here's a Cliff Notes version of what has happened since we left off ...

BRRRRR! 
New Runner is getting used to the cold. Layers are the key! The "how it feels" temperature at the start of your run is different than the "how it feels" temperature in the middle of your run when you warm up and start sweating. I find long-sleeve layers, whether they be zip-up or pullover, to be the most useful. When I get hot, I take a layer off and tie it around my waist.

SKIP! 
New Runner also had a busy week and ended up skipping a mid-week run. The result was a workout that started out a bit rocky after a few days off, but ended OK. The lesson here is that when you're building strength, it doesn't disappear in a day or two or three. So don't panic! You'll be OK. But get back on the horse as quickly as you can.

And while one skipped workout won't kill all of the physical strength you've built, it can do a number on your mental strength. The routine or following a prescribed schedule is important for your head. Learning the habit of working out every other day is every bit as important as learning the habit of eating well. When it becomes a habit, you start to do it without thinking ... which serves you well later.

WHOOPS! 
Last but not least, a technological glitch caused New Runner to jump back a few days (S%&*@!!!!) and served up a workout that was easier than the previous one, not harder as it should have been. So now what's the best move? Jump ahead in the program to where you're supposed to be or work back up step by step?

I think you TRY the jump and see how it feels. If it's too much, back off a little. If it's not, you're back where you want to be.

The Lady in the Fitness Center

I've seen her twice now. We happen to be in the fitness center at the same time. I'm there mid-morning because that's when my work schedule and generously cooperative co-workers allow me to be. I'm not sure why she's there at that time, but here's the story I've made up for her. 

She's older than I am ... by about 10 years, I think. Her hair is tinted a sort of purple shade of red, clearly not her natural color, but fierce in it's own way. It's pulled back in a sloppy pony tail and soaking wet. 

She's sweating. 

A lot. 

The first morning she was pumping away on an elliptical. Today, she was striding purposefully on a treadmill. 

She's sturdy looking, in a Midwestern way, if that makes sense. I'm guessing she knows what hard work is ... like she's managed a herd of teenage kids, a 50-hour work week and gotten dinner on the table every night. She pitches in when there's a bake sale for the Freshman trip to DC. She yells at the neighbor kids as if they're her own. She makes sure everyone has clean underwear. She might even help split wood. She shows up on your doorstep with a casserole when you're sick.

And recently she's lost a bunch of weight. 

She's still got a bit extra around her middle. Her upper arms are a bit loose. Her face is changing, not quite to the place where it'll end up, yet much different from where it was. And the exercise tights she's got on are a few sizes smaller than when she started this journey. 

How can I tell? 

The look on her face is pure determination. 

She's not going through the paces on that elliptical. She's pushing herself to go faster, even though her breath is short and she's sweating like a banshee. When she's done on the treadmill, she doesn't pause at the water cooler to collect herself. No ... she heads directly to the weight equipment and starts trying each machine. 

My guess is that she's doing this on her own. She doesn't have a "routine" exactly. But she tries out each station to see what she CAN do. When she's puzzled by something like the medicine balls, she doesn't look sheepish and move on. She looks herself square in the eyes and figures out a move that seems to make sense. Then she does it for a reasonable number of reps. 

I like her. I like her a lot. I want to bounce over toward her, full of sunshine and light and say, "GOOD JOB!!! You are doing so great! You are fantastic and I notice. I can see how amazing you are. Keep going!"

But I don't. 

I do smile when she glances my way. And I hope she gets all of the spirit behind it. 

We are on the same team. 

New Runner, Chapter 9

MISS DAISY: Hey, New Runner ... there's been a request from CC readers. They want to know what you're eating to help you along this "be healthier" kick. Care to share?

NEW RUNNER: Happy to share. I'm doing Weight Watchers along with this new exercise program. Here's how it breaks down:

I get 26 points per day. I downloaded a free app on my phone. It's called WWDiary and I found it in the App Store.

A typical day starts with a Smart One's oatmeal (in the freezer section) or an English muffin with jam. Mid-morning I like pistachios or string cheese to keep me going. Lunch varies. I like a salad with grilled chicken and veggies if I have them, Triscuits and Laughing Cow cheese (two wedges) and fruit. Honey Crisp apples right now! Dinner is usually lean meat of some sort ... pork, chicken or a little filet ... veggies and sometimes a glass of wine or cocktail.

We eat lots of grilled stuff like fajitas and/or chicken with veggies. Occasionally a burger, a slice of veggie pizza or BLT. I am not a big dessert person, but do like an occasional cocktail or wine, so I enjoy that rather than sweets.

I have discovered flavored water at WalMart that is calorie- and sodium free. It's yummy and called Clear American and is in the aisle by the mix-in stuff for water like Crystal Light. I find that I often don't eat as much as I should, believe it or not.

It's just smart eating. My biggest pitfall is the cocktails ... and I love pasta. Trying to stay away from that is hard. Tiny portions isn't as easy for me to do when it comes to carbs ... bread, too.

Hope this helps! Thanks for asking!

New Runner, Chapter 8

NEW RUNNER: Ran again today ... no rest day in between. I couldn't wait to get out there, because it was the start of a new week on my C25K program. It was hard!!! But, after i was done, it didn't seem all that bad! So, what if I am getting close to the Dec. 14 date, and I'm not close to the 5K on my program? Do I shift ahead in the program after a few days of a new running/walking combo? I'm afraid I won't be able to do the whole 5K by then. Suggestions?

MISS DAISY: I am assuming your C25K is a 9 week program? If it is, you'll be in great shape on Dec. 14, right? If the C25K you downloaded is a week off, you're still going to be fine. I promise! And though we talked earlier about sticking to the plan to avoid injury and ensure success, I think if you're feeling good on Dec. 1 ... feeling really strong and good ... you could probably do exactly what you suggested. Condense it just a smidge. But I promise you, race day will bring adrenaline that will carry you over the finish line.

In fact, all half marathon and full marathon plans that I have ever seen DO NOT HAVE YOU RUN THE FULL DISTANCE BEFORE THE RACE. In some half plans, you only train to 11 miles. In some full plans, you only run 20 or 22 miles beforehand. The truth is if you are "fit" enough to run 22 miles, you're more than capable of running 26. So even if you don't get to a full 3.1 miles running before Jingle day, you will be FINE. I promise! I promise! I promise!

And it's getting cold out. You might want to invest in some good wicking long sleeve shirts. Depending on the wind and rain, I'm likely to be in a sleeveless with built in bra and long sleeve over, plus tights this time of year. I may or may not take off the long sleeve during the run.

The rule of thumb I have seen is to dress for 20 degrees warmer than it is because that's how you feel once you warm up. But get wicking fabric! Cotton is no good. Sweatshirts are no good. They get wet and stay wet and wet makes you cold. Gloves and and earband is also important for me. I'm not up to the fleece yet, but a Bondi over my ears and thin gloves work.

Here are a couple of good articles on the subject:
http://www.jeffgalloway.com/training/tips_archives/seasonal.html
http://www.runnersworld.com/what-to-wear

My Cola Addiction

This is the God's honest truth.

There are days I drink NOTHING other than a cola product.

There. I said it. I have Cherry Coke Zero for breakfast. I drink one or two Diet Cokes at work during the day. (OK, sometimes three.) If it's a weekend and we got out for dinner or lunch, there's more diet cola. (You know, you ask for Diet Coke and the server says, "Is Diet Pepsi OK?" Yeah. Whatever. Carbonated brown water with no calories and plenty of caffiene. Just. Bring. It.)

I know it's bad for my teeth. I know the artificial sweeteners are carcinogenic ... if I drink 50 gallons a day. I know the caffiene screws up my sleep.

But I love it. It's the only thing that quenches my thirst. I don't like plain water. I don't like milk. I don't do coffee or tea, iced, sweet, green or otherwise. Juice has too many calories and too much acid. I actually DO like carbonated water and would drink it if the machines at work had it. But they don't.

Diet Coke it is!

So when CC reader HR Girl said she had gone diet soda cold turkey, I took notice.

She did it because she knows the aspartame is bad for her. Isn't that brave and remarkable? She threw the damn gauntlet and I had to see if I could do it.

The plan was to FULLY enjoy my beloved Cherry Coke Zero in the morning and then drink only natural and good for me things after that. No aspartame or artificial flavors. No other chemical sweeteners.

I started Tuesday. I made it all the way through Tuesday according to plan. Mostly by not drinking much at all. Not a sustainable method.

Today is Wednesday. Epic fail. I caved and added one of those Crystal Lite-like packets to my insulated cup at work. I spaced out and ordered the sub "meal deal" at lunch and poured the Diet Coke before I realized what I was doing.

But I'm going to try again tomorrow. HR Girl ... I sort of hate you right now.

And I'm grateful you made me think about it.

You have to admit that this is a thing of beauty, no? 

New Runner, Chapter 7

NEW RUNNER: A few new things to report.

1. I ate before running tonight and thought I might feel sick. But I didn't. I made it back just before sundown and enjoyed the cooler air and breeze.

2. My neighborhood was very busy tonight. Lots of people out walking, on bikes, and in their yards. I like to be more incognito, especially when I'm wearing my running tights as opposed to my regular yoga pants. My hubby couldn't believe I'd go out looking like that because normally I wouldn't. 

3. On my walk-run intervals, I felt like I could keep running, even when my program said to walk. Can I do that? Or should I stick to the program? It's supposed to be tried and true so I don't want to mess up a good thing. 

MISS DAISY: Your messages make me smile. 

1. When I run in the early morning, I normally don't eat if I'm doing less than 5 miles. Mostly I do it this way because I don't want to eat, wait for it to settle for for me to pee, etc. before I go out. On race days or longer run days, I do eat ... usually some whole grain carb and protein ... at least an hour before I hit the road. On the 65-mile bike ride day, I ate more, and then along the route too, because I knew my body needed the fuel. If you're going to eat, I would keep the food "clean" and simple. Protein and carb. No heavy, complicated stuff. Dairy sounds like a bad idea to me. I found this article which seems to make sense: http://beta.active.com/nutrition/Articles/What-to-Eat-Before-a-Run

2. I, too, remember being sort of embarrassed to be seen in my workout gear. I am SO over that! And I think it's because I now wear the gear with pride. I have "earned" the right to wear it. And I have earned the body that's in it. But it's not really about that. It's so much more. 

You're discovering the secret of all of this. You are finding your own strength. Your POWER. Your confidence. Your pride. Your peace. Yes, your butt is getting smaller and your muscles are getting stronger. But your understanding of yourself -- and your belief in YOU -- is getting bigger. It still amazes me that as big as the change was to my outside, it was tiny compared to the change inside. It's good to feel good about you. And I'm so thrilled that you are uncovering it!

3. That's such a good question. My gut says stick to the plan. Run faster and walk faster, if you can, but stick to the time. Avoiding injury is important, too, and pushing might lead to shin splints or knee issues or something. I looked it up and found this interview with the creator of C25K. He says stick to it, though he doesn't really say why.

Q: Would trying to do too much, too fast be the biggest temptation of the program?

A: Patience is so incredibly important for new runners. As people discover that they actually like running and that they’re actually able to make progress, there’s a real temptation to jump ahead, to try to make that progress come faster. It’s important to resist that, to give your body a chance to get used to all this new activity." http://globalmoxie.com/blog/c25k~print.shtml

And last but not least, I want to share this little gem. New Runner is down 13 pounds. That's 13 freaking pounds! Her favorite Miss Me jeans are too big, but she's not buying new ones until she hits her goal. The icing on the cake? Her daughter offered her own jeans up, two whole sizes smaller than New Runner's normal size, saying they look better on mom than her. How awesome is that? Virtual round of applause, please! 

Michelle Obama Has Nothin' On Her

My R.I.P.P.E.D. coach has killer shoulders and arms. I'm insanely jealous.

I'm pretty sure she didn't get them from just doing R.I.P.P.E.D., but I want them and might even be willing to work to get them.

However, there's one problem.

I have chicken flaps. Just like my fourth grade teacher had. Karma is a bitch because I used to make fun of the skin that flapped in the breeze as she wrote on the chalkboard. And I'm paying for it now.

Some of my skin is leftover excess from when my arms were bigger. Some of it is due to the fact that there is still just too much of me on these bones. In either case, the whole situation forced me to wear a dress with sleeves to a wedding this weekend ... where half of the women chose to wear cocktail dresses. (Strappy, little one-shoulder numbers with sheer panels and crystals, no less. Made me feel like Granny from the Beverly Hillbillies.)

I just didn't want my flesh flapping around as I attempted The Cupid Shuffle.

No one wants to see that.

I want to look like I might be able to kick your ass if I wanted to.

I hope that's not wrong.

New Runner, Chapter 6

NEW RUNNER: Today was awesome! The weather was perfect, and my neck is feeling a little better ... still stiff, but better. I had a long day of training at work today and was feeling overwhelmed and tired. It's amazing what a little fresh air, some exercise and a few friendly faces can do for the soul.

Face 1: My favorite "Harley Dude" greeted me again tonight. I see him every time I'm out on my run ... an older guy, full leather, big grin every single day. He always gives me a thumbs up as he zips by. I look forward to seeing him and he does not disappoint.

Face 2: My WW buddy and I crossed paths tonight, too, in the neighborhood. I was on my cool down and she was just starting out. It was inspiring to see her, knowing that we are both doing better things for our bodies and getting into shape together. Even though I'm not ready to run with her (she's far more experienced than I am), I loved crossing paths and meeting in the middle of the road for a celebratory high five. Made my heart happy!

Face 3: Last but not least, I also saw an old friend, trucking along the same stretch of road, probably walking faster than I run, weights in hand. Who'da thunk that at 40-something, we would all still be trying our darnedest to be healthy? I'm so proud of us!

MISS DAISY: Isn't it funny that you "find" a community that you didn't know existed? It's like a secret club that you never noticed and now, once you're out there, the members pop up everywhere. What I love most about it is that the community is so supportive, even if you don't speak a word. You instantly know that they are out there for the same reasons you are and there's an instant understanding and respect that comes with it.

If you live in a town with a running store, biking store, athletic club, etc., stop in and introduce yourself. I have found it to be an amazingly non-judgemental, completely supportive and enthusiastically encouraging environment. (They were all beginners once, too, and are anxious to share their knowledge and ... um, addiction? ... with you.) For instance, the running store in Janesville has Thursday evening and Sunday morning group runs ... just show up and run. Your pace, your distance, over a prescribed route. It's a great way to meet people with similar interests, ask questions/get help if you have them/want that.

(I have "liked" these two on Facebook as examples, but there are zillions of others:
https://www.facebook.com/allseasonrunner, https://www.facebook.com/womensrunningcommunity)

I'm also insanely jealous of your neighborhood. It's such a PERFECT place to get in a nice 1-, 2-, 3-. 5-, or even 10-mile workout. (Stop rolling your eyes. Once you get this 5K in hand, a 10-miler isn't going to seem like such a big deal!)

Oh, and CC readers ... did you notice how casually our NEW RUNNER threw this line into her comments, "... I'm out on my run ...." I love that! NBD, right? It doesn't take a year to make a runner. It takes running. It doesn't take months to make you someone who is getting healthier. It takes one day. Followed by another. Followed by another. You can do this. NEW RUNNER is living proof. Love it. Love it. Love it.

The Plan and The Reality

Tuesday night I had a plan. Locked and loaded. Went to bed knowing exactly how Wednesday would roll.

The Plan:
5 a.m. Wake up and hit the basement for a 45-minute bike ride.
7 a.m. At work, email boss and see if he'd like to do a walking lunch ... get another 30-45 minutes of cardio in, spend some "non-work" time tending the garden that is a work relationship, breathe a little fresh air.
12 noon Walk. Eat lunch of celery, edamame hummus, apple.
4 p.m. Hip exercises and sit-ups in the Fitness Center before R.I.P.P.E.D. class.
5 p.m. R.I.P.P.E.D. class.
6:30 p.m. Light, healthy dinner.
9 p.m. Early bedtime.

The Reality:
4:30 a.m. Up before the alarm, tired.
5:15 a.m. Arguing with myself about biking. Trying to convince myself my knees hurt.
5:30 a.m. Back-up alarm goes off. I turn it off and decide not to bike by using the noon walk and R.I.P.P.E.D. class as justification. Doze for a while.
7:30 a.m. Finally make it to work. Open email. See that boss will not be in Janesville today as planned.
12 noon Start to eat lunch at my desk. Celery and edamame consumed when Jim calls to he's in town and wants to meet for lunch. No walk. Eat chips and salsa at a Mexican restaurant, along with the meat from two chicken soft tacos and the shell of one.
4 p.m. Head down to Fitness Center and climb on elliptical for 45 minutes of cardio.
5 p.m. R.I.P.P.E.D. class.
6:30 p.m. Leftover squash soup for dinner.

The moral of the story is ... STICK TO THE PLAN and control the things you can control. The early workout depends on me and only me. No schedule change or unexpected circumstance can derail that. Get it in the bag. On top of that, I ended up with way too many carbs for the day and never did get to the hip exercises and sit-ups. I went to bed disappointed in myself and that impacts the next day.



You never regret a workout you did. You always regret the one you didn't do. Repeat it a million times.

P.S. I righted the ship Thursday and finally got around to the hip and ab stuff today. Tenacity is a good thing.

New Runner, Chapter 5

NEW RUNNER: The armband I ordered for my phone arrived and I loved using it today! I could concentrate on my form ... keeping my shoulders back and my arms down. Hopefully, that will help with the stiffness in my neck and chest. I worked on my breathing, too. It helped to try the 2:2 ratio.

And, I didn't tire at all during the running part today! I actually felt like I could run longer. When I got home, I checked my C25K program and was surprised to see that my run times are :30 seconds longer each interval than I thought they were! And I did it! I'm not exhausted! I wonder if it's because my body is getting used to running or if it's because I was out in the morning, rather than after a full day's work.

I feel so good! I have energy that I haven't had in a long time and am enjoying how my clothes are fitting differently. Even though the scale isn't moving much, my body is changing.

MISS DAISY: You. Go. Girl! There is nothing I can add to this to make it more perfect. You keep going and it gets easier and it feels better and better and better. Forget that downward spiral. This is the upward spiral and SO much more fun!

Fall Food

One of my favorite things about fall is the change in food.

This week has brought butternut squash, kale, edamame and honey crisp apples!

Butternut Beloved: After Tennessee's sweet potato casserole, I had a hankering for butternut squash soup. My original recipe is here. This time, I roasted the squash first, used veg stock and water instead of chicken stock. I left out all of the fresh herbs and celery, added some carrots, hot sauce and kale ... and it still tasted delicious. The only difference is that when I first made it, Jim claimed to like it. He has since decided he prefers a bowl of cereal. What does he know?

Edamame Experimentation: You know how much I love hummus, right? That's the starting point. When a trip through my freezer uncovered not one, not two, not three, not even four ... but FIVE bags of frozen edamame, a plan unfolded. (With the help of Trisha Yearwood's stupid show on The Food Channel Sunday morning, as much as I hate to admit it.)

So I took this hummus recipe and swapped a 16-oz. bag of frozen edamame (boiled for a few minutes) for the chick peas, eliminated the tahini, added lime juice instead of lemon juice and then tossed in some Tajin seasoning, chili powder, hot sauce and voila! This cool green spread that's good with carrots and chips. Packed with protein, it's been my meat substitute for two days.

Honey Crisp Hallelujah: We snuck in a 15-minute stop at a local apple orchard on Sunday afternoon in the middle of errands and boy, was it worth it. Sure, the trip garnered an apple donut each and one caramel apple to split. Oh. Yum. But it also netted a bag of honey crisp which has made every lunch this week better. I always say I could live on apples, cheese, popcorn and chocolate. And if those apples were honey crisp, that would be OK with me.

What is your favorite fall food?

New Runner, Chapter 4

NEW RUNNER: 
Things I Learned On (And After) My Run Today: 
1. Bugs! Yuck! They stuck to my lip balm and flew in my eyes! I might need to wear sunglasses and not put on any lip balm before I go out. Fortunately, they were small.

2. My disco channel on Pandora plays Michael Jackson! I really enjoyed "Beat It" ... kept me kickin' when I was panting through my run interval. I'm such an 80's girl at heart!

3. My husband is amazing! He was annoyed at first that this "running thing" would interrupt our dinner time, as he prefers to eat before 6 p.m. Since I am trying to get home earlier to exercise, he is preparing some of our meals. Tonight's feast was a wonderful grilled marinated pork with peppers, onions and mushrooms. I think I'll keep him! And, it was healthy to boot.

4. Stretching after running helps! Quads feel better today.

On another note ... is it possible to have a pulled chest/neck muscle from running? I know it sounds silly. I have this strange stiff neck thing going on that stretches around by my left ear. Never had that before, but it has been going on for about 4 days now ...

MISS DAISY: Hahaha! Love it. Bugs suck. But husbands rock sometimes. You're probably using lots of muscles in ways you haven't before, so I wouldn't be surprised if you're stiff. Pay attention to your arms and shoulders when you're moving. People always want to swing their arms across the midline of their bodies ... like right wrist toward left hip, crossing over the belly button. DON'T do that. Keep your right arm on the right side of your body and your left on your left. And don't hunch your shoulders up, holding your upper body too tight. Consciously think about LlOOoooOOOOosSsSEeEY GoOOooOoOSEy. Move your head around, drop your shoulders, wiggle your arms.

NEW RUNNER: I don't think I'm crossing my body, but will make an effort not to. I am pretty sure I that I hunch my shoulders. I also try to tighten my abs while I'm running/walking ... mostly because I don't like the way they giggle. And if I can feel that, I'm sure people can see it. Yuck!

I'm thinking my bobbling head and wiggly arms would be a sight to see as people pass me on my route.

MISS DAISY: Forget about worrying about what everyone else sees. It's your workout. It has to entertain, please and inspire YOU! Run, dance, bobble ... they'll see your smile and know how much fun you're having.

Viva la Pandora Disco!!!!!!

Sunday Morning Worship

I love Sunday mornings.

Unlike Saturdays, which tend to be filled with a laundry list of must-dos that start fairly early in the morning and take all day to check off, Sundays are a bit more laid back.

They are made for worship. Formal, informal or somewhere in between.

In my little town, you'll find two official places of worship, both equally busy.

The first is the community church. Parishioners show up a respectable 15 minutes before the 9 a.m. service start. The church bell rings. This is a non-denominational event, in a cool, dark building with lovely stained glass windows, and an interior that shows it's been well loved and well-used for decades. It smells a little dusty, but bustles to life when the faithful roll in, Bibles in hand.

Neighbors greet on the sidewalk out front before the service starts, and congregate there again after the service ends, amid the pick-up trucks and green and gold uniforms of Wisconsin on a Sunday. It brings a small town together in a perfect storybook way.

The second is one of the two taverns, just a few doors down from the church. It is here that a bountiful and popular Bloody Mary Bar serves as the altar, and loyal patrons show up every week for fellowship over fried food, Green Bay Packers and Poker machines. To some, this may not seem quite as "holy" as the other, but I suspect it's better attended and more zealously defended.

This service starts before the church bell rings and lasts long after the rectory door has been locked, interrupted only by smoke breaks on the front step and howls of laughter or good fortune when someone wins the Shake of the Day.

Both make me smile, though my version of worship is a little different from them.

It's really as simple as a private conversation between me and the universe as I run. I am able to soak in all of God's glory and feel like a true part of world. I run past the other two venues twice on my out-and-back route, soaking it all in.

I can see the brilliant gold of the leaves and hear the crunch as my feet fly over them. I feel the sun on my face and smell the wind that carries both the faint smokey residue of someone's bonfire from last night and the winter to come.

I sort though my internal chaos, mull over problems, ask for help when I need it. I talk to my dad, I find my voice and I settle my mind. It's praying ... without a kneeler.

I truly believe it is a form of the Gospel.

And I know my version of God approves.

New Runner, Chapter 3

NEW RUNNER: I learned a few things on my run (if you can call it that) today:
1. Running up a hill, against the wind, is far more difficult than running with the wind at my back and going downhill.
2. My eyes water when it's windy and I can't see very well. I need to wear sunglasses. (Good thing I didn't bother with makeup!)
3. Day 2 is far more tolerable than Day 1.
4. People I don't know waved at me! I like to believe they were saying, "You go girl! You can do this!" ... rather than laughing at the 45-year-old lady trying to get in shape. (Maybe my pony tail made me look a little younger ... do you think?)
5. I am actually LIKING this and can't wait to go again after a rest day!

MISS DAISY:
1. It's amazing how much difference wind can make! I actually like uphill better than downhill most days. Hurts my knees less.
2. Cheap safety glasses (from Home Depot or WalMart) have lenses that wrap around the sides of your head a little, which are nice for the wind. They come in clear or shaded lenses and are usually totally adjustable to fit your head ... and are SO much more affordable than a pair you'd buy at a sporting goods store.
3. And Day 3 will be better than Day 2!
4. I love it when people wave. And I always think the exact same thing you did.
5. Told you it's addicting. Take advantage of that feeling now. There will be days in the future when you don't feel so enthusiastic about getting out there. So Don't Waste It now.

NEW RUNNER: Question ... what do I do for very sore quadracep muscles? Run felt good tonight, but my muscles started hurting pretty bad during and especially after.

MISS DAISY: Lunges and squats make quads stronger. Most of what I read says stretch before you run if you want, but it's more important to stretch AFTER. Ice and ibuprofen for pain. Here are some good links from sources I trust:

http://www.livestrong.com/article/165918-quad-stretches-for-runners/

http://www.runnersworld.com/the-starting-line/should-i-stretch-before-or-after-my-runs?page=single

http://beta.active.com/running/Articles/5-Key-Stretches-for-Runners

And, don't forget your hips! Strong hips are required for running but the act of running doesn't do anything to make hips stronger. And weak hips can result in screwed up knees.

NEW RUNNER: Have to share this ... A friend of my daughter's boyfriend stopped by our house tonight to pick something up. After he left, he texted to said boyfriend, and commented that I looked hot in my yoga pants. Maybe I've still got it! Ha!!! It cracked me up. Maybe the poor 20-year-old needs to get his eyes checked.

MISS DAISY: No glasses necessary. You look good when you feel good  and you look great when you feel great. Take that compliment and look yourself in the eye in your bathroom mirror and be PROUD of yourself for doing something good for you!

New Runner, Chapter 2

NEW RUNNER: I did it! Day 1down! I have to say, I didn't love it, but I feel great afterward. One minute of running at a time is hard for me ... and I thought I was in shape. Pretty pathetic, eh?

MISS DAISY: Yeeeee hawwwwww! That's so awesome. Doesn't it feel good to know you can do it? I am so happy for you! And the best part is you get rewarded for the "hard" of today because it will get easier and then you up the challenge a little and it starts all over. It's totally addicting in my opinion. Will you "Guest Post" on the blog? Thank you for letting me along for the ride.

NEW RUNNER: It does feel good! I'm really hoping that I can do this for the Jingle Bell run. I told one of my colleagues about it and she may want to join us, too. She already runs and does Cross Fit, so she is in killer fit shape, but she says she can slow down for me! I'd love to give you updates for CC. It will give me motivation to not give up.

Like I said, I didn't love the running part. I feel like I can't breathe. That's something I need help with. Any tips? I will also take water next time and I need to get some kind of arm band for my phone. I've got a lot of learning to do!

MISS DAISY: You will learn something each and every time. Listen to your body. YOUR BODY, not your head. Your head will try to talk you out of lots of things. You are going to be out of breath. But keep thinking about that minute. It's only a minute (or two minutes or three or whatever). You can make it to the end of the minute. Tell yourself you can. Slow your pace if you need to. Count your steps or something to get your mind off the idea of can't. Find a rhythm with your breathing. And because you DO make it, it will be easier next time.


I usually follow a 2:2 breathing pattern. Two footstrikes on the inhale and two on the exhale. There is lots of info on the web regarding 2:2, 3:2, belly vs. chest breathing, etc. Here's one that covers all of it.
http://www.runnersworld.com/running-tips/running-air-breathing-technique?page=single

Keep going! Have you slipped, "I went for a run last night" into a conversation yet? I'm not going to lie. It's kind of fun.

The Cure for Over-Indulging

I love vacation. Even if it's a mini-vacation like our long weekend in Nashville was. It was perfect in nearly every way. We had time to talk about nothing and everything. We went without a regimented plan, and everything fell in place. We made some fun, found some fun and even stumbled on some fun. 

And we ate. 

Fried catfish. Hush puppies. Buttery grits. Fried green tomatoes. Sweet potato casserole. Green beans with ham. Pulled pork on a white bun. Moon Pies. RC Cola. Gelato. Scone. Chocolate chip cookie. Twizzlers. 

Of all of that, the sweet potato casserole was truly the BEST. I'm still dreaming of it. 

Now, I didn't stuff myself on all of it. Some portions were "reasonable." I worked out every morning. We walked a lot. 

But, let's face it, I consumed more calories than my body needed to get through the day. 

So what is the cure for over-indulgence? 

Under-indulgence. 

I'm trying to go light on overall calories this week. Of course, boosting the exercise would also be a great idea. 

How do you keep your Accounts Payable and Accounts Receiveable columns in balance? 

New Runner, Chapter 1

We have a very special new series on CC!!! One of our readers has started a Couch to 5K program with the goal of running the JINGLE BELL 5K in December in Madison. 


And I am SOOOOOOO excited ... because she's agreed to let us all come along for the ride. Well, the run, I guess, really. She's going to keep us posted on what it's like to start running.


How cool is that?


You'll hear her questions, view her progress and, hopefully, cheer her on as we get closer to the event.


Here's how it all started:
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NEW RUNNER: Just have to share... as of today, I am down 11 lbs...I gained back 5 that I had lost before school started, but they are gone again! I have been religiously keeping track of Weight Watchers points and exercising. My plan is to go out tomorrow and begin Day 1 of my couch to 5k (C25K) with my new app and Pandora that I downloaded on my phone. I really want to run in December! I have also resurrected 3 pairs of pants that I have not worn for 2 years! Two are size 8! I think I am finally doing this!  Link to C25K Training Program HERE


MISS DAISY: Hip hip hoorayyyyyyyy! That's so awesome! What a great accomplishment and that feeling is the best in the world, isn't it? I hope you love the C25K! It just feels so good to have a goal and to get it done!
And now maybe I will use YOU as an inspiration because I'm not doing so great on my eating. LOL


NEW RUNNER: I wasn't either...the WW app that I downloaded has kept me honest. I think my body is still figuring out what I am doing...but I will take what I can get for now. I'm just sick of feeling terrible when I look in the mirror. Getting back to work has helped too. I don't have time to snack!




MISS DAISY: I'm a little jealous that you get to "start" running. I just LOVED the feeling of falling in love with it. If you decide it's for you, I hope you get that. So happy you found something that works for YOU! And I can't wait to run with you in December. I hope I can keep up!