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Well I competed another 5k last night. The March of Dimes Night Moves in Columbus. My time was 29:07 placed 129th out of 456. Not too bad. I ran the entire time again. WOOHOO. Race did feel hard. It was ran at 8pm this is after a tough (grueling) workout from my trainer on Thursday, a long day at work, up at 5 am, at night with a few hills. All considering not too bad. I found this next information on sparkpeople and thought some of the info was valuable so thought I would post it.

Now that summer is mostly behind us and cooler temperatures are starting to drift in, the prime season for charity runs and walks begins. People of all abilities lace up their running/walking shoes and hit the pavement to raise money for many great charitable causes.
If you’re a first-time race participant, you’re bound to have questions. Below are a few tips from a veteran runner.
Carry ID
Always carry identification with you even if you are participating with a friend or family member. Many walkers prefer to carry their IDs in a fanny pack that is worn around the waist, while many runners prefer to wear the ever popular RoadID bracelet or shoe tag containing their name, emergency contacts, and other essential information such as drug allergies or pre-existing medical conditions. As a last resort you may write your emergency contact information on the back of your bib or if you carry a cell phone make sure you have an ICE (In Case of Emergency) entry in your cell phone book. EMS and other emergency personnel are now trained to look for that listing in cell phones.
What to Bring on Race Day
Below is a list of many items you may wish to put in your running bag, but feel free to add any additional items you may need before, during, or after your runs.

Your bib number (if picked up in advance)
Safety pins (4, for your bib)
Sunglasses
Hat/visor
Sunscreen--if not applied before leaving
Band-aids
Jacket
Dry change of clothing
Water
Hand sanitizer for use after the portable toilets
Post-run snack

You can return your bag to your car or leave it with family and friends who are not participating in the event.
Put on Your Bib
Pin your bib on the front of your shirt rather than on your back. This will make it easier for race officials to identify runners so they can call out their names as they cross the finish line. If your race is not a chip timed event (see below) this will also make it easier for you to tear off the tab at the bottom of your bib.
Clip on that Chip
Unless your bib has a timing device on the underside, many events provide a chip that you attach to your shoe via a zip tie (available at the race). Wearing a chip allows your race time to be recorded for placement within the race as well as allowing you to eligible for any awards.

Most events will not distribute the chip devices prior to race day so plan on arriving a few minutes early so that you have time to pick up your chip. Most races hold these chips at the registration table or within close proximity of the registration table. It is essential that you have your bib number on hand when picking up your chip since your chip number corresponds to your bib number.

The chips have a small transponder within the device that is activated when you cross the mat at the starting line. Remember to cross the mat or your starting time will not be recorded. When you come to the finish line you must cross the second set of mats to deactivate the chip in order to have your finishing time recorded.

Most events require the chip to be surrendered at the end of the race, so make sure the volunteers remove them before meeting up with family and friends. If you fail to return the chip, you may be billed for the replacement.
Dress for the Occasion
It is very important to not be overdressed or underdressed for your race. Most new runners will tend to overdress which most experts agree can be worse than being underdressed. The reason-as you begin your run, your core body temperature will begin to rise in addition to having to contend with the ambient temperature along with humidity levels, radiant heat off the running surface (many times pavement or asphalt) as well as direct sunlight on the skin. Many experts advise runners to dress as though it were 20 degrees warmer then the actual air temperature to make up for these conditions. For example if the temperature at race time is 60 degrees, dress as though the temperature is 80 degrees. You may need to wear your jacket prior to the race (from your race bag) if temperatures are cool, but be sure to remove it prior to lining up.
Before the Horn Blows
Runners should arrive at least one hour before their official start time. Doing so will allow time to park, register (if not done in advance), pick up your race packet, pick up your chip, allow time for warming-up, stretching, and hitting the portable toilets. Depending on the race location, race directors usually provide portable toilets for the runners. Just know that the closer it gets to race time, the longer the lines become, so give yourself plenty of time to take care of any bathroom breaks well in advance of the start time.
Warming up
Warming up is essential before every race. Not only does it get the blood flowing to the muscles, it also helps begin the mental preparation for your race. It is quite common, even for seasoned runners, to have a little anxiety prior to the race. Doing a nice warm-up allows you to shake loose some of the nerves.

I generally do a nice walk/jog 20-25 minutes prior to the start. Don’t feel the need to run hard…you want to save that for your race. One of the tricks I was taught is to run/walk the course starting at the finish line and going out approximately 400 meters (or 1/4th of a mile) before heading back to the start. The advantage to doing so allows you to see if there are any obstacles, such as hills, curves, etc. at the end. In addition, once you hit that point on the course during the actual race you know you are almost to the end.
Stretching
Only after you have done a nice warm-up should you do some light stretching.
Let the Race Begin
Race anxiety, as mentioned earlier, is quite common. With that being said, having a little extra adrenaline works to a runner's advantage. If the event you are participating in allows for runners and walkers, you may want to line-up mid-pack. This will allow you not to get pulled into a faster runner's pace or have to dodge walkers participating in the event.

Start your pace much slower then you feel you should and then allow for a gradual pick up in pace as the race progresses. Once the field thins out, you can then choose a pace that you can comfortably hold for the remainder of the race. If you find yourself running too fast, slow your pace or add a nice walk until you are ready to pick up your pace again.

As far as where on the course you should run, many runners prefer the middle of the road since there is less sloping than one will find running along the curb. However, running close to the curb and cutting corners is not considered cheating since the International Amateur Athletic Federation-IAAF and the USA Track & Field sanctioned races are measured using the shortest route available for most runners.

Most events generally provide at least one, sometimes two water stations on a 5K (3.1 mile) course.

I believe the biggest anxiety for most new runners is the fear of being the last one across the finish line. Regardless of your finishing time or placement, know that you just did what many people never have the courage to do and that is run.

"Last is just the slowest winner."-C Hunter Boyd

Time to Cool Down and Refuel
Once you have crossed the finish line don't stop. It is very important do some light jogging/easy walking 10-15 minutes post race. This helps keep the blood from pooling in the lower extremities while helping the body remove the built up lactic acid within the muscles. And don't forget to do another round of light stretches.

Once your cool down is complete, you need to start re-hydrating. You may also want to change into some dry clothing. As your body's core temperature begins to drop, wearing damp, sweaty clothes can cause chills.

Drink plenty of water now and throughout the day. The best determination of your hydration level is by monitoring the color of your urine. The desired color is a pale, lemonade color...anything darker means you may be dehydrated and anything lighter means you may be over-hydrated and you need to drink a sports drink such as Gatorade or Powerade, both of which contain electrolytes to allow for proper sodium and potassium replacement.

You also need to make sure you get in a nice recovery snack as soon as possible after your race. Consuming a post-run snack containing carbs and protein will aid in muscle recovery as well as replenishing the glycogen stores within the body. Something as simple as a banana and peanut butter or low-fat chocolate milk will suffice.

Once you have refueled and re-hydrated you will want to get in some nice stretching. Be sure to stretch the hamstrings (back or thighs), the quadriceps (front of thighs) calves and upper body.

Be sure to enjoy the festivities that many events will have surrounding this day. Most people, once they get one race under their belt, are eager to do more or go for longer distances.

Published by

Cathy

on September 11, 2008 in Weight Loss and Maintenance .

When I’ve gone to the large warehouse discount stores, I’m always amazed at the long lines of people waiting to get a free sample of brownies, cookies or some other new food item.  Some of these lines have people waiting 20 minutes for a mere bite of a brownie??!!  Every bite counts!  Clearly, the idea that “it doesn’t matter because it’s free” is a real concept, and one that many dieters live by.  It’s just a bite, right?  How bad could it be?  Right?  Eating just a few bites or a taste here or there can add up to over 100 calories which translates into extra pounds over time.  Plus, this taste or bite, what does it trigger?  Do you tend to eat more from those tastes or bites?

One of the reasons food journaling or food logs are so useful is that the under reporting of what we eat, versus what we actually do eat is common. In fact, just eating an extra 100 calories per day could add up to 10 pounds gained in a year. The problem is, it’s difficult to keep track of what we nibble when cooking, cleaning up, eating food off of other people’s plates, sampling at the grocery store, or even grabbing a piece of candy from the communal bowl at the office - unfortunately, it all counts.  Tastes, bites, and mindless eating all lead to excess calories and excess weight.   A simple nibble or two a day could mean the difference between weight loss and weight gain over time.

An important tool in losing weight is to utilize some sort of food journal.  It can be on line, a fancy journal designed to record food and exercise, or just a small note pad to write it ALL down.  If you journal what you eat, it is hard to include foods that you know aren’t healthy choices.  It can be used as a deturrent to not eat those foods or to disregard the day entirely when you make those choices and start journaling again the next day.  We don’t like to acknowledge to ourselves or others, and see it written down that we ate something that isn’t on our food plan or healthy.

So what’s one of the best ways to lose weight through a food journal?  Eat what you actually  SAY you eat.

Here are a few suggestions to avoid the “nibble” trap:

Be aware of your “trigger times.”  When are the times that certain foods seem to call your name.
Stay away from key “taste areas” such as the kitchen, grocery store samples or a buffet table.
Avoid leaving candy dishes or bowls of chips and other foods out.
Skip free samples at stores, and stop yourself from picking from other people’s plates.  You aren’t a dog, don’t eat left overs from others’ plates.
Limit sodas, juices, and other high calorie beverages.

How much can those little bites and tastes add up to?  Here are a few for you to remember:

PASSING THROUGH THE KITCHEN–

4 tablespoons Haagen-Dazs Butter Pecan Ice Cream: 155 calories, 11.5g fat, 10.5g carbs

5 Lay’s Classic Potato Chips: 40 calories, 2.5g fat, 3.75g carbs

1 Oreo Double Stuf cookie: 70 calories, 3.5g fat, 9.5g carbs

10 Rold Gold Classic Tiny Twists Pretzels: 65 calories, 0.6g fat, 14g carbs

A handful of Quaker 100% Natural Cereal (granola) with oats, honey, and raisins: 109 calories, 3.5g fat, 18g carbs

A handful of Cheerios: 28 calories, 0.5g fat, 11g carbs

A handful of trail mix: 174 calories, 11g fat, 17g carbs

1 Hershey’s Kiss from the candy bowl at work: 25 calories, 1.5g fat, 3g carbs

A handful of raisins: 86 calories, 0g fat, 23g carbs

EATING WHILE OUT AND ABOUT–

4 wheat crackers: 76 calories, 3g fat, 10g carbs

A slice of brie cheese: 189 calories, 16g fat, 0g carbs

2 heaping handfuls of movie theater popcorn: 168 calories, 13.5g fat, 9g carbs

1 bite of a hot dog at the ball game: 48 calories, 3g fat, 4g carbs

WHILE COOKING OR CLEANING–

Crumbs at the bottom of a bag of Pepperidge Farm Nantucket Double Chocolate Chunk Cookies: 140 calories, 7g fat, 18g carbs

The slices/edges of pie or cake that are trimmed before putting it away so that it looks neat and even: 86 calories, 5g fat, 9g carbs

A spoonful of Pillsbury Chocolate Chip Cookie Dough while making cookies: 32 calories, 1g fat, 5g carbs

One spoon of just the chocolate chips: 80 calories, 4g fat, 10g carbs

Peanut butter on a knife while making a sandwich: 95 calories, 8g fat, 3.5g carbs

Whipped cream off the beaters: 52 calories, 5g fats, 1g carbs

EATING OFF SOMEONE’S PLATE–

2 forks full of chocolate cake that you would never order - but will gladly eat when someone else does the ordering: 117 calories, 5g fat, 17g carbs

Leftovers from your kid’s Happy Meal at McDonald’s:
10 fries: 53 calories, 2.5g fat, 6.5g carbs
2 bites of a McDonald’s Cheeseburger: 80 calories, 3g fat, 9g carbs

LEFTOVERS–

2 bites of cold Pizza Hut Hand-Tossed Cheese Pizza: 77 calories, 2g fat, 11g carbs

3 forkfuls of beef chow mein: 68 calories, 4g fat, 3g carbs

DRINKS–

A sip of beer: 24 calories, 0g fat, 2g carbs

A sip of Tropicana Orange Juice from the carton in the fridge: 28 calories, 0g fat, 6.5g carbs

A sip of soda: 25 calories, 0g fat, 7g carbs

It all counts.  Make what you eat count toward your weight loss and health.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

I ran at the Marion Popcorn Festival today and was very suprised at the results. I had taken 1 week off of training (except for trainer) and the next week did only 1 to 2 miles of training. So I thought I would do bad today but amazingly I did good. I did not have to walk during the whole 5K I had no problems with the hills. They were a breeze. and this was the result.

FEMALE AGE GROUP:  40 - 49 (3 Winners)
Place O'All   Name                                    Age  Time    Pace 
===== ===== ======================== === ===== =====
    1st      56        Robin Robinson            45    28:46    9:16

I finished 56 out of 105 runners. Not bad.  That run was in the morning and this afternoon we went out and did 14 miles on the bike. Had a blast. And feel great.
On my last post discussed pant size I now have a pair of size 3/4 jeans that I bought and they are slightly big on me. I really need to post some new photos.

Robin

     Computer has been down for weeks now what a bummer. But on a positive note it is back up and running. Now drum roll. I have completed 2 more 5k's. One on August 10th done in 29 min 58 seconds and Yesterday August 24th 29 min 22 seconds. I was hoping to break 28 minutes but it was 90 degrees and sooooo hot. I keep wondering if this is worth it. I felt so bad 1/2 way during both these runs and felt like vomiting when I finished after both. Just felt horrible. But then after cooling down I feel good. Who knows maybe everyone feels like this.  But it is an incredible feeling of accomplishment.
     I have gained 3 pounds and can't seem to drop them. It occurred when I bumped up my cardio intensity and I had a huge increase in my appitite. I know I am eating more but not enough to gain the weight. (well maybe the 1st few days but I quickly got that under control) so I have decided to live with it for now and not do anything drastic like cut out the calories because I feel that pysically I do need them. 
      My current schedule of exercise is pretty intense.
Monday & Thursday~ 3.5 miles running @ 6mph and 1 hour weight training with personal trainer,
Tuesday ~ 4.5 miles running with pacer sets alternating 6.5 mph for 1 min and 7.5 for 3 min at a time,
Wednesday 4 miles running varying speed hill training,
Friday ~ 4.5 miles running with pacer sets altenating 6.5 mph for 1 min and 7.5 for 3 min at a time and 30 min of ab workout
Saturday or Sunday ~ one of these days I do 30 minutes of abs and no cardio this is my rest day,,, the other one I either am doing a 5K or do a longer run of 6 miles at varying speeds usually around 6 to 7mph.  
     On top of this schedule for 5 weekends in a row I have moved my children. Moved out of an apt. with 2 floors, he moved into an upstairs apt., she moved into a townhouse with an upstairs and a basement. So the exercise with moving has been intense. So anyway the point is I feel like I need the extra calories and right now I am consuming between 1000 and 1200 calories a day which isn't really that much.
     I am wearing a size 5 and they are too big, I am going to have to go shopping and purchase some size 4 clothes. I really hate to shop I don't think my sizes will go down any more without having plastics done. I hate the though of doing plastics but my tummy looks awful. We'll see!!!
     I am really considering parachuting. My son does it all the time and I really think it would be a hoot to give it a try. I think he gets the adrenaline seeking from me haha.
     I have changed (back up) no not changed just returned to the real me, since losing weight. I used to love to experience life then got fat and let life roll over me (like I was invisible). Now I am right there in the thick of things. I want to experience it all there isn't enough hours in the day. (or enough money) to do it all. I want to try my hand at rollerblading now to give my joints a rest on off days of cardio. I am chatty this morning (stalling going to work). This is another issue, I do like my job but no longer is my job a huge importance to me, it comes in 3rd,,, 1st is me, myself, and I,,, 2nd is family,,,,.
     I did fail at something though. I tried to cut out the caffeine in my coffee. BUT back at it only will half and half. Better than full and I am still sane.

Enjoy life, have fun, take care of yourself. Love Robing

How do I say WOOHOO in MAXIMUM VOLUME!!!!!!

I competed in my first 5K race today. And I completed it. I am so excited. My time was 30 minutes and 25 seconds. I am now ready for my next race and hopefully be under 30 minutes.

I was very nervous and felt a little intimidated. Everyone else appeared to be experienced in racing and was taking this very serious. I just wanted to complete it and have fun. But I found someone else who was a first timer so that was nice. Made me relax a little. The race was hard very different from running on a treadmill. The course was not flat. Had a good size hill and many inclines.

16 months ago I could not have imagined doing this what a change these months have been. My life has changed so much for the better. I now can't wait to go to the gym. I relish the thought of my muscles shaking from being fatigued because I know that I have worked them as hard as I can. I want to continue running for now and see were this takes me.

Well I tried to copy and paste a cool picture but unfortunately I can't do it.  It said what matters is how you see yourself  showing a cat looking i n a mirror and seeing itself as a lion.

This  made me laugh as I still see myself as  fat and everyone keeps telling me that I am little. WHO ME!!!!!  Logically I know that I am no longer fat but that mental image must take a long time to reach our eyes.

It took awhile but    DRUM ROLL   finally 100 pounds lost!!! Actually 100.5 as of this morning. It took1 day shy of 15 months to do it. My personal goal is only 6 pounds away. I am beginning to think I might do it. Just a quick note I have hired my personal trainer for 6 months and she has been grueling to me.  Returned from cruise with a 4 pound gain but weight easily came off. Am still recovering and trying to catch up at work. My new job finally seems to be fitting we will see.
Robin

HELLO! Can you believe in 15 hours I will be in San Juan>>>>>>  WHOO HOO.
    A wow moment occurred at my work convention this week. There was a team building exercise where 1 person had to fall from a high ladder and trust their team members to catch them. My team looked at me and said all right Robin it's you, you are the lightest. I looked around and they were right I was the lightest of the 8 of them and several I would not have considered overweight. A great moment for me.
    Well I won't be blogging for a while as the next 10 days will be out of the country enjoying heat and sunshine.
    On a much sadder note. Please everyone a great friend of mine had tragedy strike tonight. If everyone would say a prayer for her, to give her strength to go on. Her young daughter was killed in an auto accident tonight on the eve of her graduation from high school.   What a devastating, horrifying event for anyone to endure. Deb my heartfelt sympathies go out to you. I know this young girl brought life and light to your heart and there is nothing you would not have done for this beautiful young lady. I love you and I know you will go on bringing joy to those who work with you and for you, even in this awful time. Know  that I am only a call away.

    Love isn't love until you give it away. Deb my love is being sent your way. Robin

5-17 my daughter graduated from college. I feel happy and sad at the same time. I am proud of her accomplishment and sad that this is the end of a chapter in her life. She is an adult now and I have a hard time letting go.

I copied this from Britt's blog:

Caffeine is very bad for you, especially if you are trying to lose weight.  It is very interesting when I see pages like this where people are constantly trying to defend their unhealthy addictions. Here are just a few reasons why caffeine is bad for weight loss: 

1. It raises Cortisol levels in the body. Cortisol is a hormone that is responsible for fat storage in the body. I don't think we need any help there. Have you heard of the weight loss product Corti Slim. It basically blocks Cortisol from doing it's worst, storing fat. The guy you hear on the radio and see on TV forgets to tell you that a MAJOR cause of Cortisol production is caffeine. So quit the caffeine and leave the Corti Slim on the shelf.
2. It causes your blood sugar to spike. Then after the caffeine begins to wear off your blood sugar plummets. This causes you to crave sugar. In other words you think your hungry when you're really not. This is obviously counterproductive to your weight loss goal. Have you ever noticed you crave carbs after a cup of coffee. This is why. Your body is tryng to get you to eat some carbs to get your blood sugar back to where it should be.
3. The end result of caffeine is really fatigue. After caffeine wears off you are tired. Then you have more caffeine. Then you are tired. Ect... By the end of the day most people who drink coffee are exhausted and they don't know why. This fatigue makes it difficult to exercise which is a one of the most important ways we should be getting our energy.

I hope this is helpful. I have done major research on caffeine and can tell you honestly, it's bad for you. What you read here is just the tip of the iceberg. What is important for everyone to remember is that the caffeine industry is a billion dollar industry. The truth about caffeines negative health effects are kept in the closet by many large companies. 

Thanks Britt

For me I have made it a goal to stop the caffeine when I get back from my cruise, I do have to wean off though. Also, I was told that Iron binds to caffeine and then we become susceptible to anemia as post wls patients.

I love reading my friends blogs, you learn so much.

Everyone have a great day

I am sososososo excited I have lost 99 pounds only 1 more to go to 100 pounds.... these last 15 have been so slow.
At the gym last night my BMI was 25.3 still in overweight range but only by .5 and my body fat percent was 33 in the mid normal range when I get back from vacation she is going to do all my measurements. Can't wait.
Time is so short right now. Daughter graduates Saturday, Sunday is her party here at the house. Tuesday I leave for another work related convention, return home late Thursday, Friday at 7 am plane leaves for cruise. I still need to clean the house, go grocery shopping, pack and probably a million other things.  Too busy to eat I guess.

It's not what you are, but what you don't become that hurts."
- Oscar Levant

I got this quote from Britt. (Sorry I loved it). If I would not have had wls I can't imagine what my life would have been like. Life is soooo great right now. It is amazing to me. What I have missed out on in the past 15 years being obese is very sad and now I feel like I have busted out of myself. My children think I am a little hyper nuts right now, but life is just so awesome that I feel like it cannot be contained. My energy level is through the roof.

Nothing tastes as good as thin feels.......