The Mayans better not be right!

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Hope you enjoyed the laugh! January – June 2013 Race Schedule is coming soon. 13 in 2013!

December Goals Check-in

I’ve had a hard time composing today’s post. Like everyone else, the tragedy in Newtown has had an  effect on me. I both used to teach K-2 and have a son who happens to be autistic. All of the discussions in the past few days leave me with a heavy heart. I pray for all of the families who lost someone and the community of Newtown as a whole. I also pray for those affected by gun violence everywhere – in Oregon, in Chicago, in Baltimore. As I mentioned in a tweet on Friday, I hope this serves as a FINAL wake up call for gun control & violence prevention. We need to stop hitting the snooze button on this discussion.

prayingforsandyhook

Image thanks to The Larson Lingo blog.

That being said, I’m going to try to update you all briefly on my progress so far this month.

Running – Although I ended my RunStreak, I’ve still exceeded my 10 miles a week goal. Week 1- 15.7 miles, Week 2- 15.4 miles

Upper Body – Fail thus far.  But, I downloaded an upper arms app for my phone and will be doing a circuit tonight.

Elf4Health – I was just assigned a new elf.  I look forward to getting to know her this week. (Hi Kaleigh!)

Race Goals – I’ve been accepted into the Cherry Blossom Ten Miler in DC in April. My next blog post will share my races for 2013.

12/12/12

Today is a once in a lifetime day.  In fact, it is the last alliteration day for 100 years.  With all that is going on in my life, I felt it was only fitting to discuss health goals for the next 100 years.

Causes of Death 1900 - 2010

Causes of Death 1900 – 2010

To know your future, you need to know your past.  So here is a table that shows the top causes of death at the turn of the century compared to now.  The top 5 causes of death then were: 1) Pneumonia and influenza; 2) Tuberculosis;  3) Diarrhea; 4) Heart disease: and, 5) Stroke.  We have succeeded in reducing causes of death from natural causes greatly.  There are even diseases which caused death in 1900 which we have almost eradicated today.  However, heart disease and stroke are still major killers now joined by cancer.

In the 1950s, my mother had Scarlet Fever.  Scarlet Fever killed many but not my mom.  She is one that survived.  However, it damaged her heart making her susceptible to heart disease as she grew older.  Most people today have never been exposed to Scarlet Fever thanks to the medical miracles of the last century.  Heart damage due to communicable diseases is rare today.

Doctors in 1912 looked to a future where communicable diseases would be eradicated and there was a cure for cancer.  Much has been done since then in eliminating diseases with vaccinations, etc.  However, we now know that heart disease  can be prevented with healthier lifestyles.  I hope that everyone will embrace fitness as a way of eradicating heart disease.  This will be good for both your immediate and the world’s long-term future.

The average life expectancy in 1912 was 47 years old; today it’s 78.7 years old!  We are definitely living longer.  It is my hope that by the year 2112, the life expectancy is 112 years old or longer! (Purely selfish reasons – my son will be 112 in 2112!)

What steps can you take to embrace a healthier lifestyle today?  Eat a vegetable with lunch.  Have fruit for a snack instead of a donut.  Drink more water.  Get up from the computer and walk around.  Whatever you do, start today!

No Hysterrunstreak for Me!

Last night, I made a decision to end my runstreak after 18 days.  I have run or walked at least a mile daily since Thanksgiving.  I intended to keep this streak up until Christmas – a total of 40 days.  Last week Wednesday, I barely made it.  I got the mile in through my 1/2 mile back and forth to my car.  My body was feeling rundown so I didn’t make it to Water Aerobics that day and I LOVE Water Aerobics.  I kept up with it through this weekend.  I got 8 miles in between Friday – Sunday! Great for my training goals; bad for my recovery.  I exceeded my monthly goal to hit at least 10 miles a week for December at the expense of my health. Freezing

Every runner knows that it is essential to build rest breaks into your training schedule.  Your body needs to rest and recover between workouts so that you don’t risk injury.  (For more information about rest from training and why you need it, click here.) 

rest day

I’m still recovering from major abdominal surgery.  I not only need time to rest because of my training but also because of my hysterectomy.  Only a few weeks ago, I needed to nap after conquering the stairs between my first and second floors or walking to the corner.  I may be able to run 3-4 miles at a time again but I am not fully healed.  So that being said, I will not be running today.  I will be going back to my 3 day a week running schedule plus one cross-training day.  This gives me 3 days of nothing but normal activity – family, work, friends, etc.  This will still net me more than 10 miles a week and help me reach my training goals.

For my other goals, I am still doing ok.  Today’s Elf for Health challenge is to drink your weight in ounces of water.  I’m aiming for half of my weight as drinking my full weight in water is not healthy for my kidneys.  I have noticed that a lot of people tend to not drink enough water during the day.  So I would encourage you to drink at least the recommended 8 glasses of water today and every day. 

drink a glass of water

December 2012 Goals

December is one of my favorite months of the year! It is now Advent, a time to be still, reflect, and prepare. Sometimes the preparations get dwarfed as everyone goes straight from Thanksgiving to Christmas. I try to make sure to celebrate each season individually.

I usually spend a lot of time focusing on my family and our holiday traditions in December. Even when I don’t want it to, it can get overwhelming at times.  Since I don’t want any health setbacks, I really intend to stay focused more on my family and traditions inside my home while saying NO to pressures outside my house. I also plan on keeping up with my health and fitness goals for both my recovery and sanity. That being said, here are my goals for this month:

1. Running – I’m aiming for 10 miles a week again. I slowly have increased my runs back to about 3 miles each. This month I start training with the Road Runners for a mid- Winter 10 miler. Hopefully, in following the plan, I will be able to hit this goal. Plus as a part of the Runner’s World Holiday Run Streak, I am aiming to do at least a Mile a Day for this month so I should definitely be able to get my mileage up. My Mile a Day challenge is what I’m doing for the #DecemberDoubleDown challenge for Girls Gone Sporty this month. You can join me!

2. Upper body – I’m going to try to work my upper body at least 2 times a week not counting Water Aerobics.

3. Elf4Health – If you haven’t noticed the logo on the right, I am doing the Elf4Health challenge from Nutritionella this month as well. Each day there are small steps to take which are good for your own health. Today’s task was to track your fiber intake and aim for 14 grams for every 1000 calories consumed. I got 20 grams of fiber! Tomorrow’s task is to eat a salad and make your own dressing. I’ve already put together a salad in a jar for tomorrow’s lunch. Yummy!

4. Race Goals – I will be finalizing my 2013 races and registering for them. I plan on running at least one race per month in 2013 because I can. There are many women who are more sick than I ever was who can’t walk or run much less race. I will be dedicating my races to them.

What are your health and fitness goals this month?

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Faith and Fitness Friday

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Rock N Roll Philly Half Marathon

Race # 10September 15th, 2013
Aiming for a PR!