Wednesday, November 28, 2012

Grouch and the brainstorm

Wednesday 11/28/12

I am in total bitch mode.  for the past two days I have been grouchier then my usual mostly pessimistic self.  Do you think it could be the full moon?  Or would that just be an excuse to use for basically being totally ticked off that people aren't doing what I think they should be doing.  It's even effected my desire to workout.  I had to talk myself into my run yesterday..  I could have easily opted out of it.  It was cold outside and I was tired and blah, blah, blah.  Whatever, I went out and did it anyway.  And of course I felt better afterwards.  And of course, that made me mad because when I'm in this mood I don't want to feel better.  I want people around me to validate my bad mood. 

I was tired but I ran.  I was tired but I went to Extreme after work yesterday.  I was in a bad mood and had a bad evening but I got up this morning and went to workout.  I have to keep moving forward, no matter what some bad mood tells me.   Use the bad mood to fuel some extra power in my workouts and runs.  My calf is feeling much better but my hip is trying to trick me.  More hot yoga.  Good thing I taught two classes today.

Tuesdays run:  3.22miles, 10:05 pace, 309calories, 32 degrees outside.

November 27, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife Healthy Meal Shake W/ Van. Pdm - Blueberry Muffin, 16 oz.21518g1g17g0mg0mg0g5g
Coffee Mate French Vanilla Liquid - Coffee Creamer, 1 tbsp (15ml)355g2g0g0mg0mg5g0g
Lunch
Herbalife - Cinnamon Roll Shake, 8 oz2500g0g23g0mg0mg0g0g
Dinner
Homemade - Crockpot Pot Roast (Beef, Potato, Carrot, Onions, Soup, Stock), 2 oz3440g0g0g0mg0mg0g0g
Snacks
Fruit, Raw - Orange, 131 grams6215g0g1g0mg0mg12g3g
Blue Diamond - Almonds, Wasabi & Soy Sauce, 1 package (43g)2608g23g8g0mg180mg2g4g
Richland Orchards Greek Yogurt Bar - Yogurt Bar, 1 Bar16022g6g7g0mg45mg11g5g
Grapes - Green Seedless, 1 Cup11029g0g2g0mg3mg25g1g
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
TOTAL:1,496105g32g58g0mg328mg55g18g

Food Notes

Herbalife: Multi-vitamin x3, cell activator x2, Cell-U-Loss x3, Aminogin x3, Thermobond x2
Herbalife 24: Prepare x2 scoops
It Works: Thermofit x2, Greens x2 scoops
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general46360
Running (jogging), 6 mph (10 min mile)30930
TOTALS:77290000

November 28, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife Healthy Meal Shake W/ Van. Pdm - Blueberry Muffin, 16 oz.21518g1g17g0mg0mg0g5g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Lunch
Homemade - Whole Wheat Irish Soda Bread, 1 slice15535g4g6g1mg0mg0g4g
Happy Herbivore - Black Bean and Salsa Soup W/Out Chips, 1.5 Cup13324g1g6g0mg0mg3g5g
Generic - Banana, 112.5 g10026g1g1g0mg1mg14g3g
Dove - Dark Chocolate Almond Promises, 2 piece848g6g1g2mg4mg7g1g
Dinner
Herbalife Wedding Cake - Shake, 16 oz21536g1g22g0mg0mg11g4g
Snacks
Apples - Raw, with skin, 0.75 small (2-1/2" dia) (approx 4 per lb)4111g0g0g0mg1mg8g2g
Ralph's - Carmel Rice Cake, 1 cake4510g0g1g0mg40mg3g0g
Generic - Fresh Ground Almond Butter, 2 Tablespoon2206g18g8g0mg0mg0g2g
Richland Orchards Greek Yogurt Bar - Yogurt Bar, 1 Bar16022g6g7g0mg45mg11g5g
TOTAL:1,465210g40g69g3mg221mg63g31g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general34560
Hot yoga250120
TOTALS:595180000

Monday, November 26, 2012

New Frontiers

Monday 11/26/12

I am really beginning to get into this book I am reading Hell Bent.  Now I am seriously going to make time to go take a Bikram class this week.  I gotta see what all the hype is about.  I have read his books and done other types of hot yoga but never a real Bikram class.  Now, I am doing it.  I am going to enter a new frontier this weekend.  Maybe, just maybe it will help me stay aligned for marathon training.  So, I will rearrange my running schedule this weekend and do my run on Saturday so that I can participate in Bikram Yoga on Sunday before the soup and pie party.  Priorities you know. 

Today was a cross training day and i felt pretty good this morning during my workout but I was really unable to participate fully in the yoga class tonight. For whatever reason, none of it felt really good to me tonight.  Especially my upper body.  this is an interesting development since I run with my legs not my arms.



November 26, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife Healthy Meal Shake W/ Van. Pdm - Blueberry Muffin, 16 oz.21518g1g17g0mg0mg0g5g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Lunch
Starbucks - Salted Carmel Mocha Frappacino Light - Grande, 1 grande 16 oz cup17039g1g4g0mg250mg36g1g
Chipolte - Burrito Bol brown rice, steak, black beans, fajita vegetables, tomato and corn salsa, lettuce, 1 bol55571g13g45g65mg1,730mg12g17g
Dinner
Chicken Tortilla Soup, 1 serving(s)20834g2g14g29mg1,174mg8g6g
Snacks
Fresh - Tabouli Salad With Tomatoes, 4 oz569g2g2g0mg18mg2g2g
Richland Orchards - All Natrual Greek Yogurt Bar, 1 Bar16022g6g7g0mg40mg11g5g
Starbucks - Very Berry Hibiscus Refresher (Tall), 12 oz6014g0g0g0mg0mg11g0g
TOTAL:1,521221g27g89g94mg3,342mg86g36g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general34555
Stretching, hatha yoga13255
TOTALS:477110000

Sunday, November 25, 2012

Contemplating

Sunday 11/25/12

"Do not allow yourself to be held hostage by anything you don't need.  Let go." -Emmy, Bikram student/teacher

I read this quote today in the book that I am reading called Hell Bent.  The book is about Extreme Yoga Asana Students who compete for trophies and recognition in this highly competitive arena.  Yoga and competition is one of the biggest oxymoron's I can think of.  I instruct my students at the beginning of each class to let go of competition, expectation and judgement (as was taught to me by my Yogafit training).  These people are certainly an interesting breed.  They are not really a stereotypical group of hippie freaks either.  They come from all walks of life to learn, practice, and compete.  Interesting, to say the least.  The quote though is something else entirely to me.  I can be taken hostage by a single thought at any moment.  I can hold on to that single thought or situation for a day, a week, sometimes even a month (if it's a really hot issue for me).  In fact I think there may be a few things that I have held on to for far longer than that. 

I am currently in need of some significant cooperation and quiet.  As Sundays wind down I start to contemplate the week ahead of me.  It starts with planning my work schedule, reviewing my teaching commitments and then fitting in my runs and workouts around those things.  I wish it would stay that neatly in my head.  See, I am thoroughly dissatisfied with my current employment right now.  When I begin to contemplate the week ahead, I tend to get depressed and aggravated about having to go there and do a job for people who treat all of us as if we are pawns in their game.  I have to stick it out just a little while longer before I can actively look for a new job.  In the meantime, I have to find things to distract me from this anxiety ridden reality.  Running does that for me most of the time and today was no exception.  I went out to do my 6 mile training run today and I did let go.  Even if it was only for that hour.  I was one with my breath, my legs, the trail.  I noticed the cardinal perched on the fence picking berries.  I noticed the kitten hiding in the woods as a strode by, watching me as if I might be a predator.  I noticed the cold air entering my lungs and patiently waiting for my body to assimilate to it.  I noticed the direction of the wind and compensated my pace.  There is nothing like a nice contemplative run to make the rest of the day feel just a little bit better.

As a nice bonus, I got to see a good friend, and a new friend that I wasn't expecting to see when I stopped for my post run cup of Joe. 

I turned down the pace of my run significantly today.  Coming off that PR on Thursday, I wanted to take it easy.  I took all of my scheduled walk breaks.  I felt pretty good throughout the run

6.01miles; 1:05:09; 10:51 pace; 567 calories.


November 25, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Kashi - Frozen Blueberry Waffles , 2 waffles15025g5g4g0mg340mg3g6g
Great Value - Light Reduced Calorie Syrup, 1/12 cup339g0g0g0mg57mg8g0g
Generic - Egg (Scrambled), 2 egg1202g10g12g390mg130mg0g0g
Earth Balance - Natural Buttery Spread - Original, 0.5 tbsp (14 g)500g6g0g0mg50mg0g0g
Blueberries - Raw, 0.25 cup215g0g0g0mg0mg4g1g
Grapes - Raw, 0.5 cup318g0g0g0mg1mg7g0g
Fresh Fruit - Pineapple, 75 g or 1 cup3910g0g0g0mg1mg8g1g
Lunch
Herbalife - Cinnamon Roll Shake, 8 oz2500g0g23g0mg0mg0g0g
Dinner
Jiffy - Corn Bread Muffins W/ Skim Milk, 1 muffin1415g4g3g27mg57mg6g0g
Robert's - Raw Honey, 1 teaspoon208g0g0g0mg1mg8g0g
Chicken Tortilla Soup, 1 serving(s)20834g2g14g29mg1,174mg8g6g
Kraft Foods - Nabisco - Oreo Cookies , 2 cookies (34g)10716g5g1g0mg93mg9g1g
Snacks
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Richland Orchards - All Natrual Greek Yogurt Bar, 1 Bar16022g6g7g0mg40mg11g5g
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Torani - Sugar Free Vanilla Syrup, 2 Tbsp00g0g0g0mg5mg0g0g
Cream - Half and half, 2 tbsp391g3g1g11mg12mg0g0g
TOTAL:1,655201g44g76g467mg2,242mg104g23g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Running (jogging), 6 mph (10 min mile)56765
TOTALS:56765000





Saturday, November 24, 2012

An Ordinary Day

Saturday 11/24/12

Today was not especially eventful.  Sometimes you need those days where things go pretty much as planned.  You get up , got to the gym, catch a yoga class, watch your team win the BIG game, and cook dinner for your mostly ungrateful family.  It's a nice change to have things be normal.  The weather here in Ohio is taking a turn for the worse (aka: winter).  Tomorrow will be my first winter cold run.  Time to get the Under Armor out.  I have been on a roll of food binging.  Thursday was Thanksgiving, Friday was leftovers (because I can't stand to see food go to waste, mostly due to the fact that I can't stand to see the total at the checkout when I grocery shop), and today was the game.  So needless to say today was a major FAIL.  My husband is starting to get the desire to get into better shape.  I am very excited about this but I don't want to scare him away.  I have my Jillian Michael DVD "Ripped In 30."  I am hoping to get him interested in it since it is only 20 minute workouts.  I will help him by doing these workouts with him and packing more nutritious meals for his lunches.  Maybe he won't notice there aren't any Little Debbie's in his lunch box. 

I took a yoga class today that was mostly focused on hips and lower back.  Damn, am I tight!  Surprisingly so.  I need to commit to take more yoga classes and maybe stop teaching so many.  Can't wait to hit the pavement tomorrow, even if it is gonna be cold.

November 24, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Lunch
Herbalife - Turtle Cheesecake Shake, 16 oz28017g0g24g0mg0mg0g0g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Dinner
Happy Herbivore - Black Bean and Salsa Soup W/Out Chips, 1.5 Cup13324g1g6g0mg0mg3g5g
Whole Grain Milling Co. - Organic Blue Corn Tortilla Chips, 1 oz.14019g6g2g0mg115mg0g2g
Egg - Egg-Hard Boiled, 2 egg (50 g)1561g11g13g424mg0mg0g0g
Jeanine - Tomato Slices, 3 slice122g0g1g0mg3mg2g0g
Cheddar and Bacon Potato Skins - 1 Pieces706g4g3g7mg160mg0g1g
Kraft Foods - Nabisco - Oreo Cookies , 3 cookies (34g)16024g7g1g0mg140mg14g1g
Snacks
Snack - Ritz Crackers, 10 crackers16020g9g2g0mg210mg2g0g
Hickory Farms - Sharp Chedder Blend Cheeseball, 3 serving30012g21g15g75mg570mg9g0g
Hickory Farms - Sliced Beef Summer Sausage, 3 slices1001g8g6g25mg450mg1g0g
Jack's - Special Medium Salsa, 8 tbsp408g0g0g0mg596mg8g2g
Whole Grain Milling Co. - Organic Blue Corn Tortilla Chips, 2 oz.28038g12g4g0mg230mg0g4g
TOTAL:2,177236g82g88g541mg2,855mg71g18g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general51560
TOTALS:51560000


Friday, November 23, 2012

Thankful Holidays

Black Friday 11/23/12

It's been a few days since I logged on.  Things get crazy around the holidays.  I wanna talk about the holiday season right now.  There are tons of people doing a daily gratitude post on Facebook for November.  It strikes me as somewhat ironic.  Why do we only focus on our gratitude one month out of the year?  Shouldn't gratitude be something that each day is focused on?  And then there is the fact that gratitude is an action word.  Just typing something on Facebook does not count.  You have to act it and live it.  Gratitude is not what I see out in the community, especially during the holiday season.  What I see is impatience, irritation, belligerence, disrespect and in some cases even violence.  Everyone is in a huge hurry to get wherever they think they need to be and there lack of respect for others is shocking.  So next time you post or tweet about being grateful for your family, your health, your job, etc. act it out in your daily life.  Let the person cross the parking lot first (especially when they have kids with them, a cart full of groceries, it's raining, or it's bitter cold...you are the one in the car dummy), let the next car out in front of you (trust me, it won't make you any later then you already are), allow the person behind you in line at the grocery store to go ahead of you when they only have a couple of items and you have a cart full.  Pay attention to the person behind you when exiting a building and hold a door for them.  Pay for a stranger's coffee at Starbucks.  Give an extra big tip, or just offer a smile to someone you don't know.  Maybe someone else will see that and it will begin a chain reaction, like the Allstate commercials.  Let's try something different this holiday season and act grateful instead of like selfish brats who have somewhere so important to be that we should be entitled to a Bruce Almighty moment.

On to the training notes.  I set a goal of running the Detroit Turkey Trot in less then 60 minutes.  Last year I ran it in 1:02:??, the year before 1:05:??.  I didn't care if I came in at 59:58, I just wanted to break 60 minutes.  What  a surprise when I came in 55:46!  Who was that caped crusader?  I felt like a freaking champion.  My leg felt pretty good too until the last mile.  I really think I dragged it through the home stretch.  But I did note that at one point in that last mile I was cruising at a 6:45 pace.  Yep, that's "the cops are chasing you" pace.  I didn't hold that for very long but I was there and I was in runner's heaven!  After the race, it occurred to me that I now need to figure out how to do that 4 times in a row in a few months.  I have more determination now then ever before.  It's all because I worked hard.  I turned down dessert, even when I really wanted it, took my vitamins, and dragged my butt out of bed every morning to go the gym and put in the workouts.  I love when a plan comes together.  Time to set another short term goal.

Pre-Turkey Trot carb day.

November 21, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife - Cinnamon Roll Shake, 8 oz2500g0g23g0mg0mg0g0g
Torani - Sugar Free Vanilla Syrup, 2 Tbsp00g0g0g0mg5mg0g0g
Cream - Half and half, 2 tbsp391g3g1g11mg12mg0g0g
Coffee- Mate French Vanilla Cream - Cream, 1 tbsp355g2g0g0mg35mg5g0g
Lunch
Herbalife Wedding Cake - Shake, 16 oz21536g1g22g0mg0mg11g4g
Dinner
Round Table Pizza - Gourmet Veggie (Large Original), 2 slice (112g)48054g20g20g50mg1,240mg4g4g
Aramark Cafeteria - Marinated Mushroom Salad, 1 cup1120g4g0g0mg1,260mg0g0g
Sainsbury's - Tiramasu, 50 g13816g6g2g0mg20mg10g2g
Domino's - Parmesan Bread Bites, 4 Pieces (55g)15023g4g5g0mg190mg1g1g
Snacks
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Hersheys - Milk Chocolate Cherry Cordial Kisses, 4 KISSES (42g)8013g3g1g2mg11mg12g0g
TOTAL:1,808206g44g85g73mg3,124mg69g14g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general47060
TOTALS:47060000

I didn't even bother to log Thursday's meal.  Of course it included the traditional Thanksgiving fare but also a delicious (dessert like) sweet potato casserole with a topping of pecans, brown sugar and butter.  There was also the marshmallow fruit dip, pumpkin pie, coffee, and cheese and crackers.  Ugh!  Gotta get in some extra workouts next week.


November 23, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Coffee- Mate French Vanilla Cream - Cream, 1 tbsp355g2g0g0mg35mg5g0g
It Works Global - Greens, 2 scoops101g1g0g0mg10mg0g0g
Vita Coco - Coconut Water 11.1 oz, 0.5 container 11.oz308g0g0g0mg20mg8g0g
Blueberries - Raw, 0.25 cup215g0g0g0mg0mg4g1g
Fresh Fruit - Pineapple, 75 g or 1 cup3910g0g0g0mg1mg8g1g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Lunch
Herbalife Shake - Peanut Butter Pie W/ Chocolate Graham Crust, 1 slice20036g10g16g0mg0mg0g0g
Dinner
Generic - Tossed Salad- Lettuce, Tomato, 1 cup10010g0g5g54mg108mg0g0g
Chicken Breast - Grilled , 6 oz2523g8g42g0mg426mg0g0g
Homemade - Mashed Red Skin Potatos (Fat Free Milk), 1 cup23738g9g5g25mg1,251mg1g4g
Great Value - Brown N Serve Rolls, 1 roll8014g2g2g0mg140mg2g0g
Great Value - Iced Oatmeal Cookies, 2 cookies (3g.)13023g5g2g0mg0mg9g0g
Snacks
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Chicken Breast - Grilled , 1.5 oz330g1g6g23mg53mg0g0g
Oasis Naturals - Hummus-Original, 1 tbs253g2g1g0mg65mg1g1g
Graham Crackers Honey Maid - Graham Crackers, 2 crackers13024g3g2g0mg180mg8g1g
Cream - Half and half, 2 tbsp391g3g1g11mg12mg0g0g
Torani - Sugar Free Vanilla Syrup, 2 Tbsp00g0g0g0mg5mg0g0g
TOTAL:1,620217g49g98g113mg2,747mg59g11g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general40060
TOTALS:40060000

The workout was seriously hard this morning.  My legs were fatigued and so was the rest of me since I got up at 2:00am to go Black Friday shopping.  Yes, I am a little crazy but the bulk of my Christmas shopping is done so I can relax now.  Then I couldn't get a nap and I taught a kicking live music yoga class tonight.  That actually felt pretty good.  My legs needed that stretch.



Tuesday, November 20, 2012

Ethics

Tuesday 11/20/12


Wikipedia Definition:
Ethics, also known as moral philosophy, is a branch of philosophy that involves systematizing, defending, and recommending concepts of right and wrong conduct.[1] It comes from the Greek word ethos, which means "character".

Today we had to participate in an ethics training at work.  It got me to thinking about the word ethics.  The word itself derives from the greek word character.  So, take it a step futher what does it mean to have character?  I went googling the word character.  There are a plethora of definitions for character.  Some referring to genetics, others to performances or roles in books, movies, plays, etc.  But the first definition I found is:

Character: The combination of qualities or features that distinguishes one person, group, or thing from another.

Read more: http://www.answers.com/topic/character#ixzz2CnDtBJag

Then I found another site that outlines the 6 Pillars of Character...
  1. Trustworthiness
  2. Respect
  3. Responsibility
  4. Fairness
  5. Caring
  6. Citizenship

There is enough information out there to thoroughly confuse anyone.  In my job there are 3  different "Codes Of Ethics" to be decyphered based on which official board has licensed you to perform the specific funtions of their areas of competencies.  Although they are similar in many respects, they are enough different for there to be no real clear answer to most any situation.  But we are expected to be proficeient in this less than specific area and make the decisions that will please not only the overseeing board but the agency we work for, our immediate supervisor and our coworkers.  But, no pressure.

Anyway, I digress.  What I really wanted to get to is our sense of personal character/ethics.  We all have a personal code of which we live by and sometimes attempt to force on others.  It happens to us as children.  We are expected to act in a manner in which our parents see fit or we recieve consequences.  Then it happens with our peers, our employers, our colleges, our partners and our own children.  But what is your TRUE character?  What are the things that you do or don't do on a daily basis that makes it easier to sleep at night?  What are the things that truly make your spirit hum?  What is it that you do when no one is looking?  It's easy to have character and practice ethics when others are around but who are you truly when you are alone?  Does the public you conflict with the private you?  What would compel you to compromise your character?

These are questions and answers that I deal with daily in the course of helping people find their way out of addiction and honor their authentic self.  If I can't be my authentic self (whether it's perceived as acceptable to those around me) then truly I am still locked in the same prison I was in as an active alcoholic/drug addict.  It's important to me to be me...ALWAYS, even when it rubs others the wrong way.  Not to say that I am rude to others or have no compassion for them.  It just means I will always be me.  Take me or leave me.  I'm okay with your choice and I'm even more okay with the choices that I have made for my life.  Even the ones that didn't quite work out as expected.  Every decision, situation, experience have contributed to the whole person that I am today.

Today I am a healer, a runner, an athlete, an example, a mentor, a mother, a wife, a daughter, a sister, a teacher and most importantly a child of God.  And God doesn't make mistakes.

Training update:  My calf was feeling better this morning when I woke up, not 100% but better.   I did my usual Extreme workout and it was talking quietly but then at lunch when I ran it started talking a little louder.  Not as loud as Sunday and I held a good pace.  I am convinced it is just a simple inflamation and will spend the evening icing and massaging.  Preparing for the Trotting of the Turkey bright and early Thursday morning.  My goal is to run that 10K in under 60 minutes (even if it is 59:58).  Wish me (and my right calf) luck.


November 20, 2012

Foods

CaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Herbalife - Mint Chocolate Chip Protein Shake Extra Pdm, 1 shkae3400g0g32g0mg0mg0g0g
Lunch
Herbalife - Protein Drink Mix - Vanilla Rs, 1.5 Tablespoons834g2g11g0mg255mg1g0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 21 g834g2g11g0mg255mg1g0g
Fruit, Raw - Orange, 131 grams6215g0g1g0mg0mg12g3g
Hersheys - Milk Chocolate Cherry Cordial Kisses, 4 KISSES (42g)8013g3g1g2mg11mg12g0g
Dinner
Fresh - Tabouli Salad With Tomatoes, 4 oz569g2g2g0mg18mg2g2g
Malek - Lubia Pollo, 4 oz17426g3g10g23mg146mg1g0g
Elhams - Fatoush, 0.5 cup6810g3g2g0mg0mg0g0g
Grilled - Chicken Kabob, 5.6 oz (1 kabob)1892g3g6g91mg294mg0g0g
Um - Hummus, 4 ounces15021g5g7g0mg190mg3g5g
New York Style - All Natural Pita Chips Sea Salt, 11 pieces14019g6g3g0mg350mg0g1g
Graham Crackers Honey Maid - Graham Crackers, 1 crackers6512g2g1g0mg90mg4g1g
Hersheys - Milk Chocolate Cherry Cordial Kisses, 2 KISSES (42g)407g2g0g1mg6mg6g0g
Snacks
Peanut Butter - Natural Creamy Peanut Butter, 1 tablespoons954g8g4g0mg40mg2g1g
Celery - Fresh, 3 stalk156g0g0g0mg90mg3g3g
Act Ii - Butter Microwave Popcorn, 1 Cups254g1g0g0mg45mg0g1g
Biggby Coffee - Short Mint Mocha Hot Reduced Calorie (No Whip, Sugar Free, Non Fat Milk), 5 fl oz6713g0g4g2mg81mg7g0g
TOTAL:1,829183g44g95g119mg2,001mg60g17g

Exercises

CaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general30055
Running (jogging), 6 mph (10 min mile)27028
TOTALS:57083000



Monday, November 19, 2012

Wild

Monday 11/19/12

I finished reading the book Wild today.  It was the story of one woman's journey up the Pacific Crest Trail.  I mentioned it in an earlier post but the deeper I got into the book, the more it resonated with me.  She walked that trail during the summer of 1996.  She was hitting an emotional and lifestyle bottom that prompted her to take the journey.  She healed from some significant losses on that trial.  During the summer of 1996 I was hitting my own bottom and on August 18, 1996 I entered a new life of my own (this date was also significant to the author of this book).  It really felt like I was connected to her grief and healing.  I am so grateful for the journey that I have already walked, literally and figuratively.  What an amazing strength that we have to heal ourselves, if only given the time and space to do so.  I am hoping for some more significant healing over the course of the next 6 months too.

My calf is still killing me today.  It is a weird kind of pain that I have not experienced before.  Not sure what it means and hoping it hurts less tomorrow.  I have a turkey to trot on Thursday.

Notice my food intake today.  Much better!  And I started taking the multi-vitamin, cell activator, aminogen, and cell-u-loss today.  I am gonna take this week by the reigns and rule it!


November 19, 2012

Foods

CaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Blueberries - Raw, 0.25 cup215g0g0g0mg0mg4g1g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Vita Coco - Coconut Water 11.1 oz, 0.5 container 11.oz308g0g0g0mg20mg8g0g
It Works Global - Greens, 2 scoops101g1g0g0mg10mg0g0g
Lunch
Panera Breads - Bbq Chopped Chicken Salad (Half), 1/2 Portion - Pick 225025g11g16g35mg385mg8g3g
Panera Bread - Low Fat Garden Vegetable With Pesto Soup Pick Two, 10 oz10018g4g3g5mg620mg4g8g
Panera Bread - whole grain Baguette, 2.5 oz18036g1g6g0mg440mg0g1g
Dinner
Herbalife - Protein Drink Mix - Vanilla Rs, 1.5 Tablespoons834g2g11g0mg255mg1g0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 21 g834g2g11g0mg255mg1g0g
Snacks
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Kind Bar - Fruit & Nut Delight, 1 bar (40g)18020g11g5g0mg15mg11g4g
Usda - Apple, 1 medium (2-3/4" dia) (approx 3 per lb)7219g0g0g0mg1mg14g3g
Starbucks - Salted Carmel Mocha Nonfat W/ Whip Tall (From Website), 6 oz16028g5g5g15mg115mg25g1g
Graham Crackers Honey Maid - Graham Crackers, 2 crackers13024g3g2g0mg180mg8g1g
TOTAL:1,595234g45g75g55mg2,767mg103g25g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general30255
Stretching, hatha yoga13255
TOTALS:434110000

Sunday, November 18, 2012

Not so Perfect

Sunday 11/18/2012

Today was a 5 mile training run.  No problem, right?  That's what I thought until I got to the last mile.  My calf started to seize up and it has been bothering me all day now.  I iced it and took some Ibuprofen but it is still pretty tender.  I hope this is not a sign of a bigger injury.  This will not make me very happy.  I am now laying in bed watching the AMA awards.  I don't think that I have purposely watched the AMA's since I was in high school.  That was a LONG time ago.  It is incredible how much the performers have changed yet how familiar fame is on all of them.  Must a person try that stinking hard to stand out?  It is a little sad to think that people think so little of themselves that they have to make a spectacle out of themselves on national TV jsut to get more attention then their peers.  I am feeling grateful for being among the average.  I do enjoy the "performances" though. 

I am really looking at my food consumption this week and I want to put effort into making healthy choices a bigger priority (except for Thursday of course).  But, it seems that I am not choosing things to energize me or help with muscle recovery as often as I should be.  New focus this week is on food and not so much on training.  I will be running the Turkey Trot on Thursday and I am going to save my energy for that 6.2 miles this week.  Focus on eating whole foods and supplementing properly is my number one priority this week.  More ice on the calf and no high heels to help the calf recover.

November 17, 2012

Foods

CaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 28 g1105g3g15g0mg340mg1g0g
Herbalife 24 - Prepare, 2 scoops608g0g0g0mg100mg0g0g
Lunch
Strawberries - Raw, 0.5 cup, halves246g0g1g0mg1mg4g2g
Graham Crackers Honey Maid - Graham Crackers, 0.5 crackers336g1g1g0mg45mg2g0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 28 g1105g3g15g0mg340mg1g0g
Dinner
Homemade - Beef Fajitas, 2 Fajita30039g21g33g78mg404mg0g17g
Hannaford - Restaurant Style Corn Tortilla Chips, 14 chips30036g16g4g0mg160mg0g2g
Fiesta Cancun - Salsa, 4 tablespoon306g0g2g0mg458mg8g2g
Snacks
Tesco - Gluten-Free Lemon Drizzle Cake, 1 slice2800g16g0g0mg0mg20g0g
Rold Gold - Classic-Style Tiny Twist Pretzels, 1 package23047g2g4g0mg900mg1g2g
Heluva Good - French Onion Sour Cream Dip, 2 tbsp (31g)602g5g1g20mg170mg1g0g
Sargento - Deli Style Pepper Jack Cheese Slices, 1 slice800g6g4g20mg140mg0g0g
Ballreich's - Caramel Cheese Butter Triple Mix Popcorn, 1 1/2 cups15019g8g2g0mg250mg9g2g
TOTAL:1,804185g83g82g118mg3,338mg53g27g

Exercises

CaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general43360
TOTALS:43360000

November 18, 2012

Foods

CaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Coffee W/Cream - French Vanilla, 2 Tbsp7412g3g0g0mg60mg12g0g
Generic - Egg (Scrambled), 2 egg1202g10g12g390mg130mg0g0g
Kashi - Frozen Blueberry Waffles , 2 waffles15025g5g4g0mg340mg3g6g
Great Value - Lite Maple Syrup, 1/8 cup2013g0g0g0mg85mg12g0g
Kroger - Lite Greek Yogurt-Blueberry, 0.5 Container454g0g8g3mg50mg3g0g
Generic - Banana , 25 grams226g0g0g0mg0mg3g1g
Strawberries - Raw, 0.5 cup, halves246g0g1g0mg1mg4g2g
Blueberries - Raw, 0.25 cup215g0g0g0mg0mg4g1g
Minute Maid - Premium Original Orange Juice, 8 fl. oz.11027g0g2g0mg15mg24g0g
Lunch
Graham Crackers Honey Maid - Graham Crackers, 0.5 crackers336g1g1g0mg45mg2g0g
Strawberries - Raw, 0.5 cup, halves246g0g1g0mg1mg4g2g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 28 g1105g3g15g0mg340mg1g0g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Dinner
Uncle Ben's - Instant Brown Rice!, 1 cup17036g2g4g0mg0mg0g2g
Homemade - Chicken Fajitas (No Wrap), 1/2 cup1306g7g28g73mg66mg2g1g
Pace Chunky Salsa(Net Carb) - Salsa - Mild, 2 Tbls103g0g0g0mg230mg2g1g
Great Value - Fudge Striped Shortbread Cookies, 3 cookies17024g8g2g0mg125mg10g0g
Snacks
Tesco - Gluten-Free Lemon Drizzle Cake, 1 slice2800g16g0g0mg0mg20g0g
Graham Crackers Honey Maid - Graham Crackers, 2 crackers13024g3g2g0mg180mg8g1g
TOTAL:1,753215g61g95g466mg2,008mg115g17g

Exercises

CaloriesMinutesSetsRepsWeight
Cardiovascular
Running (jogging), 6 mph (10 min mile)53055
TOTALS:53055000

Saturday, November 17, 2012

Procrastination

Saturday 11/17/12

I was hoping that this wouldn't happen and I would stay on top of blogging daily, but as is my pattern I start something strong and then begin to get busy or lazy and procrastinate it.  Such is the reason I have not posted an entry since Tuesday.  I really do want to take this seriously and use this as a tool for my training.  I could make some excuses about working a lot and being sick this week but it would only be excuses.  The fact is I was either to lazy to go get the laptop and start typing or I was reading.  I have been reading the book "Wild" by Cheryl Strayed this week.  It is very good.  I really relate to this woman.  She and I may be somewhat of kindred spirits.  When her life fell apart in her mid 20's she made an off the cuff decision to hike the Pacific Crest Trail by her herself.  She had no previously hiking experience.  She half-heatedly prepared for it by reading a book, talking to the minimum wage staff at REI who prompted her to purchase a plethora of items she didn't know how to use and selling off most of her belongings.  She had no plan of what she was going to do afterwards either.  This so reminds me of me.  I get an idea of something I wanna do and I just go do it without really thinking it all the way through.  Now this is not a totally bad quality.  That's kind of how I got certified to teach yoga and certified as a personal fitness trainer.  It's probably even how I got into chasing hookers (that is how I refer to my job working with drug addicted women with a history of abuse).  It could even be the story of this marathon training.  Either way, she is truly inspiring me to keep going forward even when that little voice in my head (Matilda) starts telling me how crazy I am for doing this or how I'm not gonna make it through training during the winter.

I was sick for part of this week.  Sore throat, itchy ears, voice that sounded like I was an 80 year old chain smoker.  I pushed on though.  I felt better after each run I did.  And by Thursday afternoon I was starting to feel much better, almost normal by Friday and no symptoms today at all.  I knocked it out the old fashioned way...sweated it out.  I taught 8 yoga classes this week, 6 of which were hot yoga classes, did 5 days of Extreme workouts and ran 7 miles so far (I have 5 miles to put in tomorrow).  It is really the best time of any day for me.  The times that I am sweating with my heart rate increased and music pumping through the ear buds or the speakers at the gym. 

Today was the first day in about 3 months that I had the whole day off of any of my jobs.  I rented some old 80's movies that I love (Breakfast Club, Sixteen Candles, and Pretty In Pink).  It was a delightful day!  I also did a vision board for 2013 with all of the things that I want to manifest next year for my life.  Now I am sitting at Biggby with my husband looking over the table at me with that wanton stare.  You know what that will mean later.

My two short runs this week were feeling pretty good but I think that I need to get some new training shoes soon.  Let's see what I have left over after Christmas shopping.



November 14, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife - Pineapple Upside Down Cake Shake W/Pdm, 1 cup2370g0g17g0mg0mg0g0g
It Works Global - Greens, 2 scoops101g1g0g0mg10mg0g0g
Coffee Mate French Vanilla Liquid - Coffee Creamer, 1 tbsp (15ml)355g2g0g0mg0mg5g0g
Lunch
Eva's - Homemade Chili, 1.5 cup23625g7g18g38mg1,240mg0g6g
Snack - Ritz Crackers, 5 crackers8010g5g1g0mg105mg1g0g
Fresh Vegetables - Celery and Carrot Sticks In Water, 3 oz174g0g1g0mg33mg3g2g
Kroger - Creamy Lite Ranch Dressing, 1 tbsp352g3g0g3mg125mg1g0g
Dinner
Herbalife - Reese's Shake, 16 oz3150g0g34g0mg0mg0g0g
Snacks
Herbalife 24 - Prepare, 2 scoops6610g0g0g0mg100mg0g0g
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Graham Crackers Honey Maid - Graham Crackers, 2 crackers13024g3g2g0mg180mg8g1g
Crackers - Townhouse Club Crackers, 8 crackers14018g6g2g0mg250mg2g2g
Kraft - Singles - American Cheese, 2 slice (19g)1202g9g6g30mg460mg2g0g
Tony Packo's - Pickles and Peppers- Sweet Hots, 3 oz. (2 chunks)9924g0g0g0mg765mg21g0g
Kroger - Lite Greek Yogurt-Blueberry, 0.5 Container454g0g8g3mg50mg3g0g
Generic - Clementine (Per 100g), 50 g246g0g1g0mg0mg5g1g
TOTAL:1,838185g37g101g84mg3,569mg77g15g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general29055
Hot yoga250120
TOTALS:540175000


November 15, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Coffee Mate French Vanilla Liquid - Coffee Creamer, 1 tbsp (15ml)355g2g0g0mg0mg5g0g
It Works Global - Greens, 2 scoops101g1g0g0mg10mg0g0g
Vita Coco - Coconut Water 11.1 oz, 0.5 container 11.oz308g0g0g0mg20mg8g0g
Pineapple - Raw, all varieties, 0.25 cup, diced195g0g0g0mg0mg4g1g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Strawberries - Raw, 0.5 cup, halves246g0g1g0mg1mg4g2g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Lunch
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Herbalife - Formula 1 Healthy Meal Cookies N Cream Shake, 2 scoops (25g)9011g1g9g0mg125mg5g4g
Jell-O Instant Pudding - Sugar Free Fat Free Butterscotch Mix - Dry 1.4 oz., 1/8 package133g0g0g0mg150mg0g0g
Dinner
Outback Steakhouse - Crab Stuffed Shrimp, 3 Shrimp35714g27g17g164mg408mg0g2g
Homemade - Fresh Mozzerella, Tomato, & Basil Leaves With Drizzle of Marie's Caprese Salad Dressing , 1 medium tomato, 5 basil leaves, 6 tsp fresh mozzerella, 5 tsp dressing1862g16g5g0mg0mg0g0g
Boar's Head - Prosciutto, 2 oz1200g6g16g30mg1,500mg0g0g
Generic - Fried Calamari, 1/2 appetizer-6 oz35016g10g11g163mg520mg0g0g
Sainsbury's - Tiramasu, 50 g13816g6g2g0mg20mg10g2g
Snacks
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Herbalife 24 - Prepare, 2 scoops6610g0g0g0mg100mg0g0g
Hersheys - Milk Chocolate Cherry Cordial Kisses, 1 KISSES (42g)203g1g0g1mg3mg3g0g
Whole Foods - Fresh Ground Peanut Butter (2 Tbsp/33g), 1 Tbsp953g8g4g0mg1mg1g1g
TOTAL:2,022163g85g106g368mg3,789mg68g15g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general30055
Running (jogging), 6 mph (10 min mile)28930
TOTALS:58985000
 
Let me qualify this day's meal with the explanation that it was my husband's birthday and I took him to Rosie's Italian Grille.  It was a full out cheat meal and I don't feel bad!

 

November 16, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Pineapple - Raw, all varieties, 0.25 cup, diced195g0g0g0mg0mg4g1g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Lunch
Herbalife - Mint Chocolate Chip Protein Shake Extra Pdm, 1 shkae3400g0g32g0mg0mg0g0g
Dinner
Healthy Life - 100% Whole Grain Sandwich Buns, 1 Bun11021g2g5g0mg210mg4g3g
Root's - Bar-B-Q Shredded Chicken Sandwich Mix, 3 oz1228g3g16g0mg264mg0g0g
Generic - Tossed Salad- Lettuce, Tomato, 1/2 cup505g0g3g27mg54mg0g0g
Kroger - California French Dressing, 2 tbsp. 33 grams808g6g0g0mg370mg8g0g
Homemade - Mexican Taco Bean Dip, 0.5 cup12710g8g5g0mg440mg3g3g
Generic (White Corn - Tortilla Chips, 1 oz14021g6g2g0mg90mg0g2g
Tesco - Gluten-Free Lemon Drizzle Cake, 1 slice2800g16g0g0mg0mg20g0g
Snacks
Herbalife 24 - Prepare, 2 scoops6610g0g0g0mg100mg0g0g
Graham Crackers Honey Maid - Graham Crackers, 2 crackers13024g3g2g0mg180mg8g1g
TOTAL:1,663140g47g81g27mg2,049mg60g13g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Circuit training, general39358

TOTALS:
39358000

Tuesday, November 13, 2012

New Life


November 13, 2012

Foods

CaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Blueberries - Raw, 0.3 cup256g0g0g0mg0mg4g1g
Pineapple - Raw, all varieties, 0.25 cup, diced195g0g0g0mg0mg4g1g
It Works Global - Greens, 2 scoops101g1g0g0mg10mg0g0g
Vita Coco - Coconut Water 11.1 oz, 0.5 container 11.oz308g0g0g0mg20mg8g0g
Lunch
Chicken Breast - Grilled , 6 oz1332g2g25g90mg213mg0g0g
Meijer - Asparagus - Steamed, 5 Spears252g0g3g0mg0mg1g2g
Garlic Expressions - Classic Vinaigrette Salad Dressing & Marinade, 1 tbsp.553g5g0g0mg225mg3g0g
Kiwi - Kiwi Peeled, 1 whole kiwi, peeled4611g0g1g0mg2mg7g2g
Dinner
Herbalife - Oreo Protein Shake, 1 Shake31052g1g23g5mg1,130mg31g4g
Snacks
Rice Cake - Lundberg Organic Brown Rice - Lightly Salted, 1 cake6014g1g1g0mg35mg0g1g
Generic - Banana , 100 grams8923g0g1g0mg1mg12g3g
Generic - Fresh Ground Almond Butter, 1 Tablespoon1103g9g4g0mg0mg0g1g
Hershey's - Reese's Pieces-Fun Size Packs, 1 Pouches709g3g2g0mg20mg7g1g
M&M's Pretzel - Fun Size, 1 packs6010g2g1g2mg67mg7g0g
Tootsie Roll - Mini Tootsie Roll , 3 Rolls335g0g1g0mg3mg4g0g
Tootsie Roll - Dots (Halloween Box), 1 box7017g0g0g0mg5mg11g0g
Hershey's Milk Duds - Milk Duds- Halloween Size (4 Duds/Box), 1 boxes539g2g0g0mg32mg6g0g
Herbalife 24 - Prepare, 2 scoops6610g0g0g0mg100mg0g0g
Herbalife 24 - Rebuild Endurance , 2 Scoops (44.5g)16027g1g10g10mg250mg14g0g
Oreo - Candy Cane, 4 cookies28044g12g2g0mg230mg28g2g
TOTAL:1,851272g44g89g107mg2,713mg154g18g

Food Notes

Stupid Halloween candy at work...but I avoided the two boxes of stupider donuts. Don't I get some credit for that? Ande, the Candy Cane Oreos are gone now...phew, made it through that.

Exercises

CaloriesMinutesSetsRepsWeight
Cardiovascular
Running (jogging), 6 mph (10 min mile)29329
Hot yoga516120
TOTALS:809149000





Monday, November 12, 2012

Manic Monday

Monday 11/12/12

Happy Veteran's Day!  It has been cold and wet all day here in Northern Ohio.  Usually I have this holiday off and I use it to get ahead on some Christmas shopping or ahead on some pre-holiday season rest.  Neither of those things did I get to do today.  This holiday was traded for a more valuable player.  We worked today so we can have Christmas Eve off this year.  I have mixed feelings about this change.  Honestly, I like working Christmas Eve.  It's usually a short day and it involves a potluck and very little actual work.  Today was a usual trip to Cleveland, without the workday traffic, since almost every government agency, financial institution, etc was closed today.  It's good though.  I love my girls at the prison.  And since there were no other services going on today there, I had a full house. 

What isn't too cool right now is this really irritating sore throat.  I am not sure if this is really going to develop into something or not but I sure wish it would decide to not develop into anything.  The cold front blew in today and tomorrow should be an interesting run.  I didn't get a chance to build a new playlist for this week yet either.  Maybe I can find time tomorrow to go through my library and put something together.  It will have to to be a bunch of power songs to push through this wanna be cold. 

I noticed that most of the leaves are gone off the trees now and the sky was heavy and gray today.  I thought to myself that we are now entering early winter.  I don't really mind winter.  In fact I have found myself enjoying winter more since I started running in cold weather.  The forecast for tomorrow is calling for a high temp of 40 degrees and only 5-7mph winds.  PERFECT for a midday run, as long as this sore throat doesn't threaten to ruin my good time. 

Today's workout at Extreme was seriously weak!  I barely broke 300calories.  I was feeling weak and tired this morning but I didn't quit.  I did what I could and felt good about finishing.  I taught a class tonight too but I did not really participate.  Every time I tried to bend over, my head threatened to explode into a mess of snot.  I demonstrated some things and stayed active walking around watching alignment and cuing corrections but did not really take part in the exercise portion of it.  I got  two hot yoga classes tomorrow which will help with my throat and head. 

So far, my body is holding up good, except for the head cold thing.  I am feeling good about all things marathon related today.

Preworkout: Coffee, 24Prepare
Postworkout: 1/2 banana, 24Rebuild Endurance
Breakfast: Protein smoothie with coconut water, 2 scoops PDM, 2 scoops It Works Greens, pineapple, 1/2 banana, blueberries.
Midmorning:  Peanuts, apple
Lunch: Herbalife plain vanilla shake with F1 and PDM
Afternoon:  tall salted carmel mocha with nonfat milk, lite greek yogurt, granola bar
Dinner: Leftover Vegetarian chili, crackers, raisin bread, candy cane oreos.

I tend to crave more carbs when I am running regularly.  I gotta get a handle on the kind of carbs a choose.