I’m still working on the run/walk program.  The hardest day is Sunday because it’s a no walk or run day.  Yesterday was run 6 minutes, walk 1 minute, 4 times then run 2 minutes.  I had no trouble.  I’m still surprised I’m running!  Tomorrow is run 8 minutes walk 1 minute,  x3, run 3 minutes. 

Yesterday we went to the Christmas Truck Parade then dinner with friends.  I had a salad and half a crab cake. 

I’m on another slow losing streak.  As Lea says, think of your weight loss as a staircase.  It goes down some then you get to a landing.  A great analogy.  That’s exactly what my weight does. 

Friday we drive to San Ramon for the OH event.  I’m looking forward to meeting folks up here and learning weight lifting techniques from Jeremy Gentles!  I’m going to get more of the Samatsu body butter too.

Runner's World                  
8 Week Beginning Runner's Training Program                  
http://www.runnersworld.com/article/0,7120,s6-380-381-386-9397-0,00.html  
Sunday Rest
Week 1
Mon  Run 1 min, Walk 2 min,  x10     
Tue   walk 30 min
Wed  Run 1 min, Walk 2 min,  x10
Thu   walk 30 min
Fri     Run 1 min, Walk 2 min,  x10 
Sat    Run 1 min, Walk 2 min,  x10

Week 2
Mon  Run 2 min, Walk 1 min,  x10     
Tue   walk 30 min
Wed  Run 3 min, Walk 1 min,  x7, Run 2 min
Thu   walk 30 min
Fri     Run 4 min, Walk 1 min,  x6
Sat    Run 4 min, Walk 1 min,  x6

Week 3
Mon  Run 5 min, Walk 1 min,  x5     
Tue   walk 30 min
Wed  Run 5 min, Walk 1 min,  x5
Thu   walk 30 min
Fri     Run 6 min, Walk 1 min,  x4, run 2 min
Sat    Run 6 min, Walk 1 min,  x4, run 2 min

Week 4
Mon  Run 8 min, Walk 1 min,  x3, run 3 min    
Tue   walk 30 min
Wed  Run 9 min, Walk 1 min,  x3
Thu   walk 30 min
Fri     Run 10 min, Walk 1 min,  x2, run 8 min
Sat    Run 11 min, Walk 1 min,  x2, run 6 min

Week 5
Mon  Run 12 min, Walk 1 min,  x2, run 4 min    
Tue   walk 30 min
Wed  Run 13 min, Walk 1 min,  x2, run 2 min
Thu   walk 30 min
Fri     Run 14 min, Walk 1 min,  x2,
Sat    Run 15 min, Walk 1 min, run 14 min

Week 6
Mon  Run 16 min, Walk 1 min, run 13 min    
Tue   walk 30 min
Wed  Run 17 min, Walk 1 min,  run 12 min
Thu   walk 30 min
Fri     Run 18 min, Walk 1 min,  run 11 min
Sat    Run 19 min, Walk 1 min, run 10 min

Week 7
Mon  Run 20 min, Walk 1 min, run 9 min    
Tue   Run 20 min, Walk 1 min, run 9 min
Wed  Run 22 min, Walk 1 min,  run 7 min
Thu   walk 30 min
Fri     Run 24min, Walk 1 min,  run 5 min
Sat    Run 26 min, Walk 1 min, run 3 min

Week 8
Mon  Run 27 min, Walk 1 min, run 2 min    
Tue   Run 27 min, Walk 1 min, run 2 min
Wed  Run 28 min, Walk 1 min,  run 1 min
Thu   walk 30 min
Fri     Run 29min, Walk 1 min
Sat    Run 30 min

It’s been a busy week.  I’m on week 3 of the run/walk program
http://www.runnersworld.com/article/0,7120,s6-380-381-386-9397-0,00.html
Today I ran 5 minutes, walked 1 minute.  Split up this doesn’t sound like much.  But I realized together I ran 25 minutes today!  I never would have imagined that was possible a year ago!  Wooo Hooooo!  I’m doing it!  I’m running.  It took all I had not to walk or run yesterday, but it’s my scheduled day off and I had several talks with myself.  I’ve read that the body needs rest and performs better afterwards.  So I did rest.  I didn’t get in my 10k steps yesterday and that’s OK. 

After my run this morning my friend Rae came over and we put on Leslie Sansone Walk Away Your Waistline 3 mile walk.  It’s 10:30 and I already have 9700 steps in.  It keeps getting better.  :- )  We’re going to get together twice a week and do Leslie walks. Yaaaaay incentive and accountability.   Thank you Rae!

I’m reading a book on running called “No Need For Speed” by John “The Penguin” Bingham.  He has an interesting take on running that put me more at ease.  When you’re beginning, it doesn’t matter how fast you go, just that you go.  It gave me permission to slow down a bit so I can get in all my running minutes and still feel good.  Yes, I sweat, but I’m not gasping for air and hating it.  I actually WANT to run the next time.  I feel good.  It’s a powderful feeling.

B-12 liquid
Chewable Calcium
Chewable Multi berry, Bariatric Advantage
Greek yogurt, 3 oz
Run/walk week 3, day 1.  Run 5 min, walk 1 min, x5
ped = 4982  cstep = 2683  kcal = 181  miles = 1.57
Whey protein powder, choc, Jay Robb's, SF Hazelnut DaVinci, Nectar Whey protein
Leslie Walk Away Your Waistline 3 mile walk
ped = 8895  cstep = 5228  kcal = 333  miles = 2.8
DaVinci SF Blueberry Syrup in water
Feed neigbor’s cat Jessie
DaVinci SF Blueberry Syrup in water
Ped = 9754  cstep = 5228  kcal = 361  miles = 3.07
Walk and talk on phone:  ped =  12,112  cstep = 5228  kcal = 467  miles = 3.82
DaVinci SF Blueberry Syrup in water
Dover sole baked with salsa
Cucumber with 1 T blue cheese dressing
Alvarado Sprouted Sourdough Bread, 1 tsp butter, 1/4 C cottage cheese
Greek Yogurt w/ blueberries
DaVinci SF Blueberry Syrup in water
Water = 99.6  Protein = 107.3  Fat = 17  Carbs= 39g 
Steps = 14,482  cstep = 5228  kcal = 554  miles = 4.57

Yesterday was my day of rest from my run/walk program.  I didn’t run at all.  Pats self on back.  I’m not always good about doing less than 110%.

We drove to Petaluma for my support group meeting.  It was a good meeting.  I stayed and talked with a few people afterwards.  A shift has taken place.  The pre-Ops are asking me questions rather than me asking others.  It felt a bit odd that I have experiences they want to hear about.  Others were wonderfult about sharing with me so I shared with new folks.

We went to our favorite Thai place in Cotati, Thai Kitchen, with Wendy from my support group and had chicken satay  (I ate ½ of one) and eggplant basil tofu (I ate 1/8).  YUM  We talked for quite a while about all kinds of things.  She explained how to make my own greek yogurt.  I’m going to try that!

Then we walked around in Oliver’s Market next door, one of the best grocery stores I’ve found, and picked up a few things.

We headed for Heart and Sole in Santa Rosa, which was recommended by another Oh-er, thanks Seht!  I walked on their treadmill while they recorded my gait and they decided which shoes I should try.  After trying them on ad walking around for an hour, I decided on two pairs.  I’ll work with each pair a week at a time and decide which I like best.  I got
Pearl Izumi 2008 Women's Surge Running Shoe Style 5146
And
Brooks Ariel Stability running shoe 43303 131
I also got some Balega mosture manager socks which wick water away form my feet.  Maybe I won’t have to travel with a second pair of socks when I go out walking now...
If I’m going to run, my feet are going to be comfy. :- )

Then we headed for Kohl’s to look at Felxees shapewhere.  Either they didn’t have my size, though one was marked 2X, or I just can’t figure out how to squeeze into those things. Lol  I’ll try again in a next month.

Then off to GNC to get more Apple Melon ISOPURE Zero Carb and Pineapple Orange Banana.  Unfortunately they were out of the latter but they were having a sale ($8 off a case) so I ordered more and will pick them up on the way out of town next month.

On to Trader Joe’s for fish, fish and more fish!  I’ve never, in my life, eaten so much fish.  That’s all I seem to want.  I got the following:
Salmon Roullette Spinach Florentine stuffing, 6g carb, 18g protein
Pacific Flounder with crab meat stuffing, 7 g carb, 35g protein
Pacific Snapper filet 0g carb, 21g protein
Stuffed Salmon Belle Mer, 11 g carb, 27g protein (has rice, DH will eat)
Salmon Filet stuffed with shrimp, cucumbers and dill, 5g carb, 2g fiber, 28g protein
Tilapia, 0g carb, 22g protein
Orange roughy filet, 0g carb, 16g protein

We found a Hunan restuarant (Hunan Village) in the same shopping center as Trader Joe’s, next to Long’s.  I had bean curd spinach soup, which was in a fish base and very good, the insides of 2 pot stickers and 2 scallops in hunan sauce (excellent).  I was stoked up and ready for the 2 hour drive home.  We packed a lot into the day and had a good time.

Steps = 6251  kcal = 269  miles = 1.97

I'll miss the Tom's Farm OH group outing and hope you all have a great time together!

My support group is tomorrow, then Thai lunch with one of the people I met at my doctor's, then shopping at Kohl's for shapewear, Heart and Sole for running shoes, Trader Joe's for more fish and GNC for more ISOPURE pineapple orange banana & apple melon.

I'm taking my run/walk rest day tomorrow since I'll be on the road all day.


B-12 liquid
Chewable Calcium
Chewable Multi berry, Bariatric Advantage
ISOPURE zero carb blue raspberry, yuk
run walk day 8 every other minute run 10 times
DaVinci SF Blueberry Syrup in water
Salmon stuffed with spinach and cheese, Oven Poppers 4 oz
DaVinci SF Blueberry Syrup in water
run walk day 8 every other minute run 6 times
DaVinci SF Blueberry Syrup in water
Chewable Calcium
Chewable Multi berry, Bariatric Advantage
chewable iron
treadmill 30 min 1.8 mph, 2-3% incline  Ped = 11,025  cstep = 7,936  kcal = 432  miles = 3.48
Myoplex carb control bar, chocolate chip brownie, 1/2 bar
DaVinci SF Blueberry Syrup in water
Whey protein powder, choc, Jay Robb's, SF Hazelnut DaVinci, Nectar Whey protein isolater, choc Truffle, 3 oz skim milk
walk around room while watching TV
DaVinci SF Blueberry Syrup in water
3 Dulcolax
Russell Stover net carb mint patty
93 oz water,  85 g protein,   585 calories,   18 g fat, 15.5 g carbs
Steps = 11,667  cstep = 7936  kcal = 460  miles =3.68

I FINALLY broke into the 20?'s!  I've been trying to get there for a month.  Next stop Onderland, only 9 lbs to go. yaaaaaaaaaaay!  I'm going to make it by Christmas, for sure!  I'm on day 7 of adding some running to my walking.  I run 1 minute and walk a minute for 30 minutes.  I'm surprised how much easier it is today than day 1.  Your body really does adapt quickly.  Next week I start run 2 minutes, walk 1 minute.

Yesterday was a resting day.  Mostly I exercised and read about running and weight lifting.  hmmmm kind of an exercise day all around.  That never would have happened a year ago!

Today...I have nothing on the schedule except to exercise.

B-12 liquid
Chewable Calcium
Chewable Multi berry, Bariatric Advantage
ISOPURE zero carb blue raspberry, yuk
run walk day 7 every other minute run 10 times
DaVinci SF Blueberry Syrup in water
salmon tariaki pineapple, no pinapple Trader Joe's, 2 oz
DaVinci SF Blueberry Syrup in water
run walk day 7 every other minute run 10 times
DaVinci SF Blueberry Syrup in water
Chewable Calcium
Chewable Multi berry, Bariatric Advantage
chewable iron
Myoplex carb control bar, chocolate chip brownie, 1/2 bar
DaVinci SF Blueberry Syrup in water
Veg beef-less strips  (trader joe's) with garlic, ginger, sesame oil, hot oil, green beans, zukes
walk around room while watching TV
DaVinci SF Blueberry Syrup in water
3 Dulcolax
92oz water,  88 g protein,   587 calories,   9g fat, 4g carbs
Steps =  10,181  cstep = 3330  kcal = 405  miles = 3.21