DOMS

Today I've planned a lower body workout.

Most times, this leads to a case of Delayed Onset Muscle Soreness--or DOMS.

Worst case scenario: I have to lift myself on and off of chairs with my hands, because my leg muscles are too sore to do any real work.

Best case scenario: I feel mildly sore. Barely noticeable unless I have to squat or something.

I want my legs to be fresh and ready on New Year's Eve, since I plan to do a little dancing. So I might keep this workout fairly light and basic.

Challenges

I've joined the 12 Months of Health, Fitness & Fun Challenge!

I find that personal challenges work better for me than simply setting goals--although they're both kind of the same thing. Perhaps it's simply that the word "challenge" brings out my inner competitive streak... the side of me that wants to achieve. "Goals," on the other hand, feel too much like something my boss would say at a luncheon meeting.

For January, I am striving to eat one piece of fruit each day. I know that lots of fruit has been linked to lower rates of lung cancer--a worry for me, since I'm an ex-smoker. I dislike fruit (it's too sweet), but I'm going to make an effort to eat a serving each day in January. Maybe it will become a habit.

My overall routine has gone down the toilet this week thanks to the holidays and my hangover. But I'm back on track today, with a short 3 mile run and plenty of stretching.

Going out to dinner tonight (calories, calories, calories!), but at least I'm dining at a place that I know serves reasonable portions. And I'm limiting myself to 1/2 glass of red wine only! No more hangovers for me (at least, not until New Year's Day).

Personal Demons

I'm battling my personal demon today...

Also Known As: The Hangover

Ah... The Hangover. A throbbing headache. A queasy stomach. A tongue that feels coated in cotton.

The Hangover is a dangerous demon. He tempts me with unhealthy foods like bagels and sugary beverages, promising that these diet traps will ease my pains and settle my stomach. He lures me into a state of laziness, whispering speeches about the evils of exercise in my ear.

Yes, The Hangover is a dangerous demon.

And, like the foolish human I am, I am solely responsible for waking him from his slumber. Rather than utilizing the tricks that would keep him away--like drinking non-alcoholic beverages--I call him forth from the pits of hell with the song of red wine.

I have no one to blame but myself.

Purging My Refrigerator

My other blog, RefrigeratorRaid.com, got its name from my habit of raiding the refrigerator at midnight. (Hence, my nom de plume: Midnight Raider.)

But today I "purged" my refrigerator.

This is an event that I do every week or every two weeks. I carry over the trash can and check the expiration dates on items in my refrigerator. I throw out anything that's old or expired. I discard any leftovers that have been sitting in the fridge for longer than a week.

I dislike throwing away food, and we make every effort to eat everything before it goes bad. However, every once in a while, something escapes our attention. Some things go old. Sometimes we end up dining out more than expected, so we eat fewer meals at home than we planned.

Thus, it's necessary to purge my refrigerator.

I think a clean refrigerator--and organized cabinets--are key for staying focused on a healthy lifestyle. Disorganization makes cooking seem like a difficult task... which, in turn, makes us more likely to rely on high-calorie take-out foods or convenience meals.

Fresh fruits and veggies look a lot more appealing when they're nestled in clean crisper drawers, instead of being buried behind moldy tuna fish.

So today I purged. And now my fridge is ready for me to fill it with lots of healthy foods.

MERRY CHRISTMAS!

I probably won't post again until after the holiday.

Best wishes for a very merry Christmas!

Remember: Try to focus on your loved ones instead of all the food and tempting treats. But if you do overindulge during the holiday, don't berate yourself about it. Instead, just plan to get your diet plan back on track the morning of December 26th!

Flexibility

Sure, flexibility training is great for the body.

But sometimes our minds--and our schedules--need to be flexible, too.

I skipped my workout yesterday because my post-Mexican-food-feast tummy ache never really went away. Then, as I assessed my training plan to see how I could adjust it, I realized that I will almost definitely be taking an unplanned "rest" day on Christmas. It's extremely unlikely that I'll be able to squeeze in a workout that day, since I'll be busy spreading holiday cheer to friends and family.

But I don't want to miss my scheduled "long run," either.

So I've had to alter my workout plan for this week just a little bit. Instead of resting on Saturday (today), I'm running. Instead of running on Sunday, I'm cross-training. And then Monday will be my rest day.

It's not a perfect solution. I'm totally a scheduled person, and I hate to break out of a planned routine.

But shit happens, you know? And the holidays are a time for focusing on our loved ones. I do not want to be checking my watch halfway thru Christmas dinner, wondering if I have time to exercise and shower before everyone opens their gifts. It's better to just plan for that day to be a "rest" day. All anxiety--at least, fitness-related anxiety--is eliminated.

Of course, that doesn't help eliminate the anxiety that accompanies spending time with family.

But at least it's one less thing to worry about.

Compensating

I am not the type of person who compensates for calories. If I eat something I shouldn't--like a big bowl of pasta or some French fries--I don't add an extra 20 minutes to my workout in an effort to "make up" for those additional calories. I just kind of shrug it off and assume it all evens out in the end. Sometimes it does and sometimes it doesn't. I have a hard time losing weight, but I maintain without much of a problem.

However, last night I really went overboard. Ate at a Mexican restaurant with my friends, where I consumed two (that's right... TWO) "monster" margaritas and enough fried tortilla chips & salsa to feed a third world country.

I made some very poor food decisions last night.

In fact, I had a tummy ache all evening long.

So, although I don't normally compensate for calories, I may add a little extra oomph to my workout today. New Year's Eve is approaching, and I plan on wearing a slinky black dress. Gotta be able to squeeze into it, especially since it's too low-cut in the back to wear any type of "shaping" undergarments.

Today is my cross training or walk/run day. I am opting to cross train, but I have no real plan yet. I am thinking yoga, 'cause I need to do some flexibility training, and maybe a circuit that includes TKD exercises (so I can get back on track for when I return to class).

Safety first!

I dislike running in the dark. First, it means I'm more likely to get hit by a car. Second, it gives me the creeps (e.g. What bush is the serial killer hiding behind?).

However, since M has started exercising a bit, I sometimes wait until he gets home so we can run together. This alleviates my fear about the serial killer, but I still worry about those gigantic, metal monsters we call "automobiles."

Reflective clothing should, obviously, be my first line of defense. However, I am the first to admit that I can be a little lax in this area. My running tights and hat are both black. And though all my running shirts are white (and my jacket is light blue), they only have a few reflective stripes or patches--nothing really outstanding. M has absolutely nothing that is reflective--a really bad idea, since he's usually in front. (Hey. He's faster than me. He's got more muscle. What can I say? I've got more endurance, though. But I digress.)

So one of my New Year's resolutions is to buy a few nice reflective pieces for cold weather, like an Illuminite hat. It's not cheap--a hat is $20--but at least I'll be a little safer.

Today's workout is a run, but I think I'll do it on the treadmill. I just don't feel like playing "Frogger" on the street tonight.

Cross Training

Ok. We all know that cross training is beneficial, right? In fact, I plan for two or three cross training days each week.

For me, "cross training" means a non-running activity. Typically I do one of these:

• Dance (I just crank up the tunes in my living room and shake my booty. Yes, I'm a total dweeb.)
• Elliptical
• Circuit (Depending on my mood, I'll pick an assortment of exercises like elliptical, stationary bike, body weight exercises and heavy bag. I'll do each one for five minutes, alternating between exercises to create a "circuit.")

In the not-so-distant past, I also practiced martial arts--specifically Tae Kwon Do--for cross training exercise. Earlier this year, my mother fell ill and my overall level of daily stress shot up to astronomical levels. Because of this, I took an extended vacation from TKD classes. (The vacation ended up being way more extended than I expected or hoped. But once I fell off the wagon, it was a lot harder to hop back on.)

Obtaining a black belt is a personal life goal of mine, however, so I've been thinking about returning to class after the new year. My mom is pretty much healthy again, and my stress levels have decreased somewhat.

So... I've been chewing on the idea of going back to TKD class.

Guess who calls last night. My TKD school. It's the first time I've heard from them in months.

Essentially, they were just checking in with me. "How are you? How have you been?"

Fate? Coincidence? Perhaps they know that many people recommit to martial arts as a New Year's resolution. Perhaps they were reviewing their books for tax season and realized that I'm still paying for classes.

Whatever. I'll just assume it's a sign of some kind. It's the easiest way to convince myself that returning to TKD classes is a good idea.

Pain: Good, Bad or Ugly?

When it comes to regular exercise, pain is something to be expected. It's not necessarily a bad thing... sometimes it's just muscle soreness or a little twinge. Hell... if exercise were fun and easy, everyone would do it.

But not all pain is good, either. Sometimes it's a signal of injury to come. Sometimes it's our body's way of screaming, "Slow down! I can't keep up this pace!"

The key, of course, is really being in tune with our bodies. Understanding each and every twinge. Knowing the difference between regular aches and dangerous pains.

Today's workout plan is a 3 mile run. I'll probably do some light stretching, too. Sometimes I think my twinges are because I lack flexibility. Stretching is often the first thing I skip if I'm pressed for time.

Pain

I had to revise my HM training program because of pain in my shin. I've made it even more conservative.

Today I woke up with major pain in my calf. It's a cross-training/strength day, so I'll just take it easy.

I don't understand why my body rebels against exercise.

Perhaps I'm just a sloth by nature.

Fighting temptation

My biggest temptation yesterday didn't present itself in the form of French fries, pasta or pierogies.

It was running that called to me. Whispered my name, like a tiny little devil in the distance.

"Come run with meeeeee... You know you want to. Just run with meeeeee..."

Although there are things I hate about running (such as actually forcing my body to move), there are also things I love about it. The feeling of strength. The self-satisfaction. The belief that I can achieve anything.

And sometimes, I just want to skip my strength training workouts and go for a run instead.

So why fight the temptation?

I am very prone to injury. History has taught me that pushing myself too far and too fast only results in an injury--like a stress fracture--that will put me out of the ballgame for months. If I want to run for the long haul, I gotta take it easy. I have to build mileage and speed slowly. (Check out my HM training program, and you'll see it's extremely conservative.)

So I can't do any extra miles. I can't add another run to my week. That's just asking for disaster.

Instead, I had to wait for today. Today is a "run day." And I am so happy about that!

But resisting my little "running devil" is sometimes harder than resisting a big plate of pierogies.

Sometimes.

Leg Day

Today was a "leg" day.

I can feel the burn.

Not enough meals in the day

Strangely enough, there just don't seem to be enough meals in the day. I like to eat a variety of foods--whole grains, veggies, fruits. Eating the "rainbow," as they call it, although that always sounds mildly suggestive to me.

But it always seems as if I don't eat enough meals to get all the nutrients I want. Here's a typical day's meals:

• Meal 1: Soy sausage patties, shredded wheat, rice milk
• Meal 2: Broccoli and bean soup (maybe a slice of whole grain bread, too)
• Meal 3: Whole grain pasta tossed with olive oil, basil and some diced tomatoes
  
• Meal 4: Stir fry veggies (broccoli, onion, green beans), tofu and brown rice
• Meal 5: Popcorn and soy yogurt

So what's missing? No orange veggies (like squash or sweet potatoes). Not enough calcium-rich foods. No fruit. Not enough leafy green veggies.

I guess the key is to eat a large variety of foods over time... as opposed to trying to get all my nutrients in a single day. But this is also a reminder that it's important to take a multi-vitamin. Even if it's shaped like Fred Flintstone.

Going the distance

Yesterday's run was a nightmare.

First, it was on the treadmill. (Which, I swear, taunts and teases me by inaccurately reporting my speed and distance. Damn the digital readout!)

Second, it was first thing in the morning. I am not a "morning" person. I am barely an "afternoon" person. But early morning was the only free time I had yesterday to do my workout, so I did it.

Third, I was running on an empty stomach. (Because it was a morning run. And there's no way in hell I'm going to get up early enough to eat, allow a snack to digest, and then run.)

The first mile was agony. Torture. I kept wanting to quit. Stop. Slow down. Crawl back into bed. I cursed myself. I cursed the treadmill. I cursed the Discovery Health channel (which was running a great episode about healthy eating and exercise. Irony. Gotta love it.)

Second mile was easier. But still a pain.

By the third mile I felt better. Stronger. At the very least, I stopped cursing everything and everyone.

Sometimes it pays to go the distance.

Broccoli & Bean Soup

I recently discovered a love for pureed soups. Here's the one that's currently in my refrigerator:

Broccoli & Bean Soup

• 2 small bunches of broccoli florets
  
• 4-8 cups veggie broth
• 1 can white beans, rinsed and drained
• cumin
• salt & pepper
  
• clove or two of garlic, minced
• some onion, diced
• olive oil

Saute garlic and onion in olive oil until soft. Add broccoli, broth and half the beans. Bring to boil. Lower heat and simmer 10-15 minutes (until veggies soft). Puree with immersion blender. Add seasonings and remaining beans. Heat until beans are warm. Serve.

I like to reserve some small bits of broccoli florets until the end, then add them and cook them until just tender. It gives the soup another texture dimension.

For a creamier texture, I might add some rice milk, soy milk or cooked white rice before I blend the soup. Sometimes I add some cauliflower florets or aspargus bits, too.

Ready to run...

After yesterday's self-induced coma, I feel ready to go for a nice, long run.

Come on, hills, I say, you can't hurt me.

I do need to learn to moderate my wine intake, however. It's probably my one big diet downfall. (Besides pierogies, pizza and pasta. Oh, and French fries. And soft, white rolls slathered with Earth Balance margarine...)

History tells me that I can enjoy a glass of wine or two with dinner, and then still have a good/decent workout the next day.

But add some poker with friends and a few more glasses of wine to the evening, and I'm dragging my ass the next day.

And, unfortunately, the treadmill does not have an ass drag setting.

Moderation is key. (Surprise. Surprise.)

So my new goal: Limit myself to two (small) glasses of wine in any single evening.

See how smart I am? I set a goal like this in the middle of holiday season, when parties are scheduled for almost every weekend, and the wine flows freely.

I always have liked a challenge.

Where are you, Ben?

I don't think even Ben Stiller can help me now.

His voice has faded. Blocked by a pounding headache, a raging stomach, and the desire to curl up on the sofa.

Hangovers. Gotta love 'em.

Self-induced agony that's entirely preventable.

My excuse: It's the holiday season.

Yes, I know that's a pretty lousy excuse.

Do it. Do it.

(Imagine Ben Stiller's voice)

Do it. Do it.

That's the inspiration in my head. Not Nike ads. Not Flo Jo.

No, it's Ben Stiller.

Today I feel wretched. I'm super tired, my body has some odd aches, and I just want to curl up on the sofa and watch Oprah.

So I consider--just for a moment--skipping my workout.

And what do I hear in my head? That little voice. That little Ben Stiller voice.

Do it. Do it.

So, I do.

Want to hear Ben Stiller? Listen to it here.

Running with a partner

M runs at faster than I. So when he joins me, I have to move at a pace that, for me, is too fast for comfort.

The good part of this, however, is that he pushes me to be a little bit speedier. Rather than plodding along like an elderly snail, I am forced to increase my speed to that of a middle-age turtle.

It's quite exhilarating. Really.

Some fitness experts say that exercising with a partner will help keep you motivated. And maybe that's true.

I like running with M every once in a while. But I cherish my "alone" runs, too.

Like all things in life, I guess striking a balance is important.

More soup

Weekends are always kind of a bust for me. We do a lot of socializing, which means wine and food. We also tend to run errands on weekends, which means restaurant lunches. I do my best to keep Friday Night thru Monday Morning from turning into one big, lazy feast.

Fortunately, since I've scheduled my "long runs" for Sundays, I am at least exercising during the weekend. It also means less wine on Saturday night, 'cause running and horrible hangovers just don't mix.

Went grocery shopping this weekend, too. M--also known as my other half--and I tend to spend too much on groceries, I think. I like to buy organic when possible, and I probably more crap than I need.

Anyway... made a batch of soup for the week after we went grocery shopping. This time it's a garlic and pasta soup. Here's the basic recipe:

Minced garlic
Veggie broth
White beans
Small pasta
Olive oil

I use lots of garlic... about 8-10 cloves. I mince it very tiny and then warm it in some olive oil (about 2 tablespooons). Then I add the veggie broth (about a quart or so, and I prefer the Unchicken Broth) and a can of drained and rinsed Great Northern beans. I let this simmer for about 30 minutes, then I bring it to a boil. I add a small pasta (I like whole grain alphabets)... about 1/3 cup. Lower to simmer for about 5 minutes, then remove from heat for another 5 minutes. Sometimes I stir in a little extra flavor, such as red wine vinegar, sherry vinegar or soy sauce. I finish with salt and pepper, of course.

Tasty.

Sometimes, freedom isn't a good thing

According to my workout schedule for my Half Marathon training, Fridays have a little built-in flexibility. I can either walk/run or cross-train.

That means I can walk/run, get on the elliptical, create a circuit plan, do some bodyweight exercises, practice some martial arts drills, jump on the recumbent bike, hit the punching bag...

Too... many... choices... Must... lie... down...

The great thing about having a plan committed to writing--no need to think, worry or stress about the day's workout.

But I did allow myself one day a week--every Friday--where I have a choice about my workout for the day. I did it mostly because I wanted the flexibility to do what feels best for my body. If things are rough one week, and I feel like I've just gotten worked over by 12 Hell's Angels, I want to be able to keep it easy with something simple like yoga. On the other hand, if I feel like SuperGirl on steroids, I want the flexibility to kick things up a notch and do a vigorous workout.

Then there are days like today. Windy, rainy days that make me feel a little bit down. I don't feel bad--I could do a regular workout--but I don't feel super energetic, either.

What to do... what to do...?

I think I'll go with the elliptical. It's low impact. Simple. And it requires little thought.