Friday Update

 It's been a few weeks since I posted about my weight loss journey so I thought I'd give an update.

A little over a week ago I got really sick.  Pre-2020, I would have just let it take its course, but you know, COVID.  I went to the doctor last Friday and it was confirmed that I had strep throat.  I was pretty sure that was the case because it is the one illness I have had repeatedly through the years.  I started on an antibiotic on Friday.  Sadly, I had to stay home from church on Sunday since I still wasn't feeling good at all.  I've slowly come out of it and was able to go out for a five mile run/walk this morning.  At least it wasn't COVID, right?

 

As far as my weight loss goes, I've continued doing really well with my eating.  When my throat was at its worst, all I wanted for several days was yogurt, pudding and ice cream.  I've stayed within my points budget throughout and hoped for the best. Today was weigh in day for week 15 and I am now down 22.5 pounds!  That continues to be an average of 1.5 pounds per week.

Obviously, seeing so much movement on the scale is a huge motivator, but I'm also feeling so much better overall.  I'm trying not to spend too much time kicking myself over the fact that I gained the weight at all, or that I didn't do something about it sooner.  That is the past.  Today I choose to healthy, even as I recover from strep throat!

Hapalua Half Marathon

As I've been working on my health, not just my weight, but overall health and fitness, I've started enjoying running again.  Les asked if I ever thought I'd do another marathon.  The jury is still out on that, but I had been thinking about attempting a half marathon...

 

I received an email last week from the Hapalua Half Marathon.  It's known as "Hawaii's Half Marathon" and in all the time we have spent there over the past 8 years I've never been in town to run it.  This year, as with many races, it's a virtual event and will take place in the month of April.  We have a little trip planned for my birthday at the end of April, so I decided to sign up and run the race before our trip.

 

Me at the finish line of the 2014 Honolulu Marathon

I found a 12 week half marathon training plan.  When I signed up I only had 6 weeks of training to go, so I'm following the second half of the plan.  I have already run one 10 miler this year, so I feel confident that I can finish 13.1.  I haven't done any speed work in a long time, so it may be my slowest half marathon to date, but I'm excited to see how it goes!

Anyone want to join me?

My Weight Loss Journey

Near the end of 2020, while trying to find pictures for our Christmas card, I was forced to look at pictures of myself.  I faced the reality that they were not flattering!  I knew I needed to get rid of the excess pounds and I was determined to do so.  I was a faithful member of Weight Watchers for many years and had been successful.  When I saw a link for "3 Months Free" I decided to give it another try.  Here's my journey so far:

WW Green

Weight Watchers rebranded themselves at WW.  They also have three different programs you can follow.  I went through their quiz and landed on WW Green.  Why green?  It has the fewest Zero Points foods.  I tried one of their "Smart Points" programs a few years ago and it was an utter failure.  They had so many zero points foods, I didn't feel like I was tracking much.  Why didn't that work for me?  I'm the person who always balances her checkbook.  Tracking my eating feels the same way.  With so many zero points foods, I felt like someone said, "You don't have to track expenses for necessities like gas, groceries, and mortgage.  Just track for fun things like travel or new shoes or clothes."  That didn't work for me.

 

Keto, Low Carb, Mediterranean, Paleo?

Believe me, I researched every type of diet out there.  Many, actually most, will bring about weight loss.  But what happens after the weight loss?  I've always believed that any weight loss plan needs to be sustainable AFTER the weight is gone.  So if I'm not willing to cut out carbs for the long term, I'm not going to cut them out for the short term.  I also wanted to be considerate of Les, he does NOT need to lose any weight!  I'm not willing to cook two different meals for us, so I calculate the points and eat smaller portions of the SAME foods as Les. 

My January "No Bread" Experiment

For the past several years, Les and I have done "No Desserts January."  It's a great way to start the year after all the indulgences of the holidays.  Sadly, I didn't actually lose any weight.  This year I decided to cut out bread for a month to see what would happen.  (Please note: I only cut out bread, not all carbs.)  I was diagnosed with hypoglycemia (low blood sugar) as a teenager.  I've always dealt with what I call "food headaches."  It's when my blood sugar drops.  About two weeks in, I noticed one significant change - I wasn't getting a food headache mid afternoon.  Around that same time I found a fascinating article called "Is Bread to Blame for Weight Gain?"  These two sentences grabbed my attention:

We digest flour of all kinds rapidly, which can spike blood sugar and insulin levels and create a blood sugar “roller coaster” and potential for overeating. Some breads can send blood sugar soaring faster than many candy bars.

What?!?!   Faster than many candy bars?  That blew my mind!

A sugar high is all well and good, but what inevitably follows is a crash.  It's that crash that usually causes my food headaches.  Since I wasn't having bread (toast for breakfasts, sandwiches for lunch) I wasn't on the sugar roller coaster.  I have now reintroduced bread on a limited basis, but typically with dinner.  I use bread as more of an accessory than the focal point of my meal.  We typically eat a wrap for lunch using Mission Carb Balance tortillas - we actually like this a lot more than bread because you can taste what's in the wrap instead of so much bread!

 

Age and Weight Loss

I've heard for years and years that "it's harder to lose weight the older you get."  Being the record keeper that I am, I have my weight loss trends from when I did WW in the past.  I first joined in September, 1997 at the age of 33.  After 12 weeks I was down 21 pounds.  My second go round was October 2005 at the age of 41.  After 12 weeks I was down 17.8 pounds.  As of today, at the age of 56, I am down 18 pounds in 12 weeks!  That is a healthy 1.5 pounds per week.  The key is making quality food choices and getting, or staying active.  But know this - you can't outrun a bad diet!  Believe me, I've tried.

The Addition of Strength Training

I've been a runner and cyclist for many years.  With four marathons under my belt, I'm definitely an active person.  What I've neglected is strength or resistance training.  My legs have always been strong, but my arms and core were flabby.  After my horrible fall last year, I decided my core needed some work.  I determined that I would add that this year and I have been consistent with 2-3 workouts a week.  I don't work out with heavy weights, my favorite is resistance bands.  Don't worry, I will never look like a body builder!  But my arms are no longer waving back at me.

Not All Pounds Are Created Equal

I've posted about this many times, but I have to address the old, "Muscle weighs more than fat" myth.  This is not a true statement. A pound is a pound is a pound. But a pound of muscle takes up less space than a pound of fat. 

 

This is what 5 pounds of muscle looks like:

 

 

This is what 5 pounds of fat looks like:

 

So while I am happy with movement on the scale, I am even happier with what the tape measure tells me.   There have been a few weeks when I was feeling leaner but the scale stayed the same.  But the way clothes are starting to fit, and the number on the tape, tell the real story.  So while I have a "goal" weight, it's not set in stone.  I'm looking forward to going on a "shopping spree" in my spare closet!

My Summer Riding Goal

Along with our wall building, the other thing Les and I have been doing a lot of lately is riding our bikes.  It started with my birthday ride of 35 miles.  Sometime in June I decided to set a new goal ~ a Metric Century!  That's 100 kilometers or 62 miles.

My training so far:

April 27th - 35.71

June 11th - 36.35

June 17th - 25.01

June 25th - 36.16

July 9th - 42.10

I've done some shorter rides and runs during each week as well.  Today I set a new distance record for me!  Les has been on all my long rides with me.  They're recovery rides for him and hard efforts for me, but it's been a fun way to spend a morning.

By the end of today's ride I was ready to be done.  Several hours later, I'm feeling a little sore, but so glad to have done it!  It's been a long time since I've set a big fitness goal, my last marathon was almost 5 years ago.  We are currently eyeing Les' birthday on August 19th as the day we ride our metric century.  Just a day shy of six weeks from today.

Anyone else have a fitness goal to share?

Two Thousand

I hit the 2000 mile mark today! I've run 948.88 miles and ridden 1056.07 miles for a total of 2004.95 miles as of this morning.


Last year I hit 2000 miles on November 4th. In 2009, my highest mileage year to date, I hit that mark on October 20th. This is actually my fifth year to cross the 2000 mile mark.


The real question is what will be my final mileage? 2600 is my highest ever. I'm confident, barring any serious injury, that I can beat that. But can I reach 3000? It took me 126 days to hit the 1000 mile mark, another 139 days (with a 2 week vacation and one week at camp in the mix) to hit 2000. There are now 100 days left in the year. Stay tuned...

Into the Teeth of Nature

Just before going to bed last night, I received this quote from Runner's World:

I run mostly to see things, to explore places I don't know. And the places I do know, like around here, then I get a sense of the weather, the shifting light, the seasonal changes; it can be pleasurable even when you hurl yourself into the teeth of nature.
~ Edward Koren, Artist/New Yorker cartoonist

Of course I immediately thought of our beautiful trail. I guess it's no surprise that I got up this morning determined to ride higher up the trail by myself then I ever have before...

For more than a year I've been riding to the Y, then up to the equipment. From there, Les and I consider the trail in two parts ~ the first half goes to "Sunshine Mountain" and the second half is to "The Top." I've ridden to Sunshine Mountain several times and to the Top twice, but never by myself. Until today ~ today I rode to Sunshine Mountain by myself! I took this picture and sent it to Les with the caption "Good Morning from Sunshine Mountain!!"


Here is a glimpse of the trail I had just come up... and would soon be descending. It was a glorious morning! 54 degrees, sunny and clear!


I ask on a regular basis "What are you doing for fitness?" but let me tell you about my new friend Vicky. I've seen Vicky on the trail on a regular basis for several months. We've exchanged good mornings and bear stories. Today, we were both on our way down the trail and chatted a while. This is when I learned that Vicky has fibromyalgia.

Fibromyalgia is characterized by chronic widespread pain. People with fibromyalgia tend to wake up with body aches and stiffness. Vicky said it is hard to get up, but she has learned that activity helps her manage the pain and stiffness. She walks approximately 6-7 miles on the trail everyday.

So if you're thinking, "I'm not a fanatic like Kathy, I can't be that active," well try being as active as my friend Vicky. And if you have a nature trail near you ~ check it out sometime. Being in the "teeth of nature" is a beautiful way to start the day.

Mileage Update and a New Challenge

I had a down week this week. I've been fighting a summer cold, nothing major, just enough to slow be down a bit. So I was happy to receive an email from the MapMyRide Team. I've decided to compete in the 2011 Aquaphor Le Tour Challenge.

The Tour de France starts today and the challenge goes until the end of the Tour on July 24th. I won't be riding the distance of the Tour riders, but I do want to increase my mileage and maybe, just maybe, I'll win a prize in the process! Here's a little more info:

The Challenge runs from July 2, 2011 - July 24, 2011. Give it your best and push through all 21 stages. You will be competing against cyclists from around the world to capture the daily Stage winner's jersey and the overall leader's yellow jersey.

Winners of the Random Prize Drawings and the daily Jersey Competition will be posted on our prize page and notified by email.

If you've got a bike, sign up! It's free.

Totals for Week ending July 2:
Running: 25.80
Cycling: 11.03
Total: 36.83

Year-to-Date:
Running: 663.96
Cycling: 620.89
Total: 1284.85

We're at the halfway point ~ I'm probably looking at a 2500-2600 mile year again! How is your fitness progressing?

Mileage Update

I had a better week this week. Not great, but better than last week!

Totals for Week ending April 16:
Running: 27.56
Cycling: 20.08
Total: 47.64

Year-to-Date:
Running: 470.90
Cycling: 355.67
Total: 826.57

Lifetime Commitment

Today brought another great quote from Runner's World:

My running ambition is to keep doing it until I'm way past the point where I have any business running. Just to keep doing it throughout my whole life—to stay fit and feel good.
~ Leroy Chiao, astronaut and runner

I don't know how old Leroy Chiao is and it doesn't matter! Age is just a state of mind. I've read quite a bit lately about "older" athletes, some even over the age of 40! Ha!


It's funny how we view age and aging. First, we're too young. Then somewhere around 20-25 we're finally old enough. Then come 40, it's over the hill! Who decided that, anyway??

There are so many Biblical examples of people doing great things at all ages. Young men like Joseph, David, and King Josiah who was 8! Older folks like Abraham and Sarah, Anna the prophetess, Caleb who 85! And people every age in between.

What matters is a lifetime commitment to staying strong in the Lord and the power of His might.

2011 Mileage

Once again I've decided to post my mileage for the year. I've added it to my sidebar and will update each Saturday.

Here is this week's:
Running: 29.50
Cycling: 14.30
Total: 43.80

Year-to-Date:
Running: 66.38
Cycling: 24.35
Total: 90.73


I'm really wondering if I can hit 3,000 miles this year. I know that sounds crazy, but it's an average of about 60 miles a week or 250 miles a month. If I can ride 40 and run 20, I'll do it! And just to make things interesting (and hopefully get my riding miles up), I signed up for the "30 Day Century Challenge" at MapMyRide.com. I'll be logging every ride and hope to ride 100 miles in 30 days!


Interested in upping your activity? Check out the other Challenges - Commit to Fit, Walk a Marathon in 30 Days, and 30 in 30 (run 30 miles in 30 days, for which I also signed up). Give it a try, it's free and there are cool prizes to be won!

2010 Mileage Report

I finished 2010 off with an eight mile run this morning - in 35 degree temps! It was COLD, but I loved it!

So how did 2010 compare to 2009? In terms of mileage alone I was down, but in terms of fun and fitness 2010 was a much better year!!

2009 running total = 2,600.7 miles

I ran and ran and ran last year...


2010 running total = 1,783.74 miles
2010 biking total = 573.87 miles
2010 total miles = 2,357.61 miles

I started this year completely burned out on running. It was all I could do to get up and run. I started to pick up steam in about March, then we went to Catalina in May and one little bike ride changed my life! Well, maybe not my life, but at least the activity part of it! I love sharing this activity with Les!


My first activity goal for 2011 is not a mileage goal - it is to reach the top of Las Llayas! We haven't been on the trail in over two weeks due to an abundance of rain, but I WILL make it to the top!

Weight Watchers PointsPlus Week #2 - Challenges and Progress

I had several "challenges" to my eating last week:

We had pizza on Friday night - one slice of medium pepperoni is 6 points. I had some extra activity points, so I enjoyed 3 slices!!

Saturday was our banquet. Abel Cortez, the son of one of our ministers, is finishing culinary school. He and his helpers prepared Chicken Florentine. I did several on-line searches and found a "typical" Chicken Florentine was about 10-15 points. So I took the high end, counted the points and enjoyed it.

Sunday was our Recital. That meant we stayed in Burbank all afternoon. Which meant we ate out for lunch. We went to Outback and I had the Alice Springs Chicken. (Confession: I still don't know how many points it was!) I ran up and down the stairs all afternoon and had a bowl a cereal when I got home, so I figured it was even.

Now for the "progress":

I was down 1.4 pounds this week, bringing my total to 2 pounds in 2 weeks. I'm happy with that! I'm sticking with this plan for now. I truly believe the success of any weight loss, fitness, diet, whatever-you-want-to-call-it, plan is consistency. Depriving yourself one day and binge eating the next is a recipe for disaster.

Also, yesterday morning I did a double work out. I got up and ran 5 miles, came home and rode 11 miles on my bike! Not only did I ride 11 miles, I rode to the first summit of Las Llayas - a new place for me!!! Les was in front of me the whole time, encouraging me. When I got to the top, my legs were shaking and my average heart rate was 159 BPM! I burned 482 calories running and 708 calories riding. I do believe that has something to do with my weight loss!

Weight Watchers Points Tracker

I found a site that has a WW Points Tracker you can download and wanted to share it! It is found at On My Weigh - Tools. She had many tools for weight loss, weight tracking, etc. Go about 2/3 of the way down to Point Tracker Spreadsheet. This is an Excel spreadsheet and is very well done. If you know how WW works, just enter your daily points and start tracking. Even if you've never done WW, you can track what you eat if you're interested. There is also a Point calculator tab where you enter the calories, fat and fiber and it calculates the points for you!


Why keep a food journal? Studies show that individuals who kept food diaries lost TWICE as much weight as those who did not. It can be very eye opening to see how much you're eating. I know! I've done the mindless eating many times.


If you're wondering how much that Halloween candy (you got on sale last week and broke into) will cost you, check out Leading the Weigh In.