Hakuna Matata - Fantastic in February

[Lynn G]

Good Morning Team!

Scott is on the desktop computer this morning, so I am on the netbook, which is even slower than the desktop - we will see how long I can manage before I go crazy. Yes, the DIS boards have been terribly slow!!!!

The Greek Mickey is for the Disney Magic cruise in the Med to Greece and Turkey in 2013 - so a bit in the future.

Yesterday we did a road trip to Fort Collins - 1 hour away - to go to REI. (Scott was getting cabin fever.) Ended up taking all afternoon, it was a good thing we did some exercise before we left - I did 30 min of Pilates - it had been awhile, so it was not easy.

Pixie Dust to all who are in need!

Have a great day team!

 

[RunRookie]

Congrats on registering for your first full! I think there are a fair number of marathon plans out there from Galloway, Higdon, and others. I've not used any of them though so I don't want to suggest one (I tend to mess up training something bad it seems).

Thanks! I am going to be comparing the plans from all three of those guys (both the Marathon and Goofy plans) to see what kind of 'hybrid' plan I can come up with. Vicky: I will take a look at the Novice 2 plan.

I have to add in some long walks too to get ready for the 39.3 mile AVON Walk in June. I have three different training goals: the IL Half & the AVON Walk, the Marathon, and then to get ready for the Goofy. Oh my... is that one comprehensive plan or three separate plans that flow from one to the next? I might be overthinking this.... Just "Run Forrest Run!"

I also saw a post on the WiSH page that I liked: put a dollar in a jar for every mile you do, training or otherwise. Imagine if we did that as a team and selected a charity to donate to or something? With such dedicated team members running, walking, biking, crawling, etc. so many events this year, it'd be so cool.

I really LIKE your 'run jar' idea! I think I am going to do this and put a dollar in a jar for each run/workout I do this year (I will have to retrofill for January). I can give some to the AVON Walk and use the rest for Disney 2013 for the Expo.

AFM: I ran at the gym Tuesday, Wednesday, and today. I usually run outside but for whatever reason (too tired maybe), I just didn't "feel" like running outside this week. It wasn't really all that cold out either. Dunno. But the indoor treadmill runs were pretty decent. Last night I actually walked 3 miles and then ran for a fourth while watching the "Spirit of the Marathon" on my iPad (I am starting to add walk training to my routine for AVON).

Going to try to get a LR in with Mike on Saturday if our schedules work out. I am taking my middle daughter back to school Saturday morning so it will depend on what time she wants to leave, and whether it is raining/snowing early in the morning. If I don't get out on Saturday then I will have to do my LR on Sunday morning before church.

Hope everyone has a great day today!

 

[LuzzBightyear]

Rick: congrats on the registering for your first marathon in October. I will be running my first full then too and am looking forward to registration opening to make the firm commitment. The more I read your posts, the more I realize we have several things in common: both relatively new to running, both slimmed down in the past few years (you more drastically than me), running our first full Marathon in October, training in cold weather, and both crazy enough to take on Dopey next January

Saylan: Ever try shredding carrots and putting them into spaghetti sauce? My mother tricked my siblings for years doing that

Vicky- yes I am on FB, and sure I will join the group. How do I get going?

AFM (“as for me”, right? ) – off to a Strength and Endurance class at a local fitness Studio tonight. I usually work out and go running by myself, but it is nice to have someone yell at you to do more pushups once and awhile! Also dreading this weekend. First Super Bowl Sunday in a long time I am planning on NOT pigging out on nachos, wings, ect. Hoping friends don’t make it too hard on me!

Also, I have tons of questions about running at Disney, since we have approx 340 more days to go, figure I will space them out a bit!

So #1: I asked this before in the general WISH board, but would like to hear more opinions. Did anyone here ever try for a PB in one race or the other for Goofy? I am highly tempted to go all out for the half because from what I can tell, the Disney course is much flatter than the one I am used to (and the one I am going to run this spring). If you has tried it or know someone who has, just how bad is the next day?

 

[RunRookie]

Rick: congrats on the registering for your first marathon in October. I will be running my first full then too and am looking forward to registration opening to make the firm commitment. The more I read your posts, the more I realize we have several things in common: both relatively new to running, both slimmed down in the past few years (you more drastically than me), running our first full Marathon in October, training in cold weather, and both crazy enough to take on Dopey next January

Yes, I think we are equally crazy! I read your blog and have to say Congratulations for doing so well at your weight loss! You will have no problems reaching your goal! I have 50 more pounds to lose.

You are much more speedy than me. I doubt I will be finishing my Full anywhere near 4:15. I am shooting for 4:45 but I will be happy just to cross that finish line for the first time! My wife is planning on volunteering so I am hoping that she will be the one handing me water at a Water Station along the way.

So let's get busy and make our goals take shape! And I will be looking forward to joining you on the Dopey challenge in 2013. I saw your question about PBing at Disney. Given the challenge that Dopey presents, I am not going to go 'all out' at any of the races so that my legs can carry me through.

 

[rubato]

Good morning team. Yeah to faster boards!

Robbie: I tried for a PR in the half. Didn't make it due to the amount of people I had to run around, but I came within 2 minutes. I then took it easy for the full and I felt great during the full, no problem. Not everyone agrees with this strategy, but it worked for me. I think it would be a lot harder to take it easy during the half and attempt a PR in the full on tired legs.
Man, I am right there with you about Super Bowl Sunday. I am used to eating tons and drinking lots of beer. I am going to try to be good, but may have a little tiny treat.

Rick: Sometimes we need to change things up a bit. Running on the treadmill is a little change of scenery and pace. Hope you can get out with Mike tomorrow.
Congratulations on signing up! That's when you know it's real.
I made up my own plan for my Goofy training. It involved 2 midweek runs with one being short (3 miles), and the other being medium (4-8). Then, I did Saturday/Sunday runs with Sunday being long and Saturday being half of Sunday. I would build up and then, take the 3rd week down a notch. It worked for me, but I did get injured and worry that the back to backs every weekend were part of that problem.

Lynn: Glad you got your pilates in. I used to do it 3 days a week, but would probably get my booty kicked now. It's been 3 or 4 years.

Elizabeth: I have heard of the run, but the story was great. I hate to admit this, but I have eaten a dozen donuts in one sitting before. I just don't know if I could do it in 12-13 minutes. Oh, and then run 2 miles afterwards.

Saylan: It's really hard to eat veggies if you don't like them. You pretty much just have to find a way to cover them up. I love all veggies, so no problem, but my son hates them all. So, we cook them into a lot of things like chicken tacos and burritos. If you like hummus, you can eat it with an apple, instead of a veggie. I also add apple to my salads, the way Vicky does. Sometimes, grapes. I like your idea for the jar. I think I'll start saving, and then, figure out if I want to use it for races, a charity or something else. It won't be hard to retrofit January, since I only ran about 4 miles! Sorry about the candy. Do you have any little kids around? I bet they'd love it. That margarita lollipop sounds pretty good though.

Vicky: Great job on getting through 2 days. I'm feeling really good right now. I did eat a piece of pizza last night, but it was chicken, light cheese, artichokes and tomatoes. It was also cracker thin crust, so about as good as it's gonna get. You'll get the weight off, I'm sure. We're all in this together.

Dave: Wow, what a workout! Not sure I could handle sprinting intervals for 3 miles. Keep it up. Oh, and fantastic job on weight loss! What's your ultimate goal? I don't know you, but 176 sounds pretty small, so do you have much more to go?

AFM: I have got so much homework today, that I may never leave the computer! But, I am going to attempt a 3 mile run today I'm a little nervous. Unfortunately, I have to do it on the TM because it's pouring today. Archie went out for a walk before the storm hit and we had to spring the entire last mile home in the downpour. Don't want to go back out there in that!

 

[Lynn G]

Good Morning Team!

Rick - Good luck on your 39.3 mile walk!

Robbie - Personally, I would not try for PB in any Disney race - there are too many bottlenecks that slow you down, and too many distractions - like characters along the course to take pictures with or of.

AFM - Got the dogs for a walk before the snow started, and spent 30 min on spin bike. We did get some snow last night - officially 3 inches - not the 7 inches predicted - because of the wind, there are drifts of about a foot in places, and bare ground in other places. We are expecting another 4 inches during the day - it will be an inside day.

Pixie dust to all who are in need!

Have a great day team!

 

[bunnyfoo]

Happy Friday team!

Rick - The Avon event sounds like Goofy! I really liked the Higdon plan. I also modified it to train for Goofy as well. I've been doing more of my running inside too. I find that if I stop running in the winter for a bit, I tend not to like running much in the cold Hope you're able to get out for a run with Mike on the weekend!

Robbie - Yeah AFM=As For Me

A friend of mine was telling me that he was pacing his friend in 2011 for the Goofy and he PB'ed the half at 2:05. The next day when they attempted the full (I don't think they were going for a PB here), he said his friend was "out of gas". That said, I know a lot of people who go all out for the half because they're running on fresh legs. But... the course for the half does get pretty packed at certain points, making it hard to pass people - Magic Kingdom, the Polynesian, the turns in Epcot...

You could make a fruit and veggie plate for the Super Bowl game. Or baked chicken wings

Lynn - The Greece cruise sounds interesting! Let me know if you ever want to adopt me Good job on the pilates! Did you buy anything at REI?

Elizabeth - I use Maple Farms chicken bacon but I think it might be a Canadian brand. Do you get it in the US? I've always wanted to do the Krispy Kreme run! I can easily take down a dozen donuts but might not run as fast afterward. How's your back today?

Rebecca - I find Greek yogurt really tart. I like it with fruit and sometimes I'll throw in some Nutella if it's a dessert thing

Oh the breakfast was for dinner! That's why I was able to eat a spinach salad. I've also made scrambled eggs where I've blended blanched spinach into the eggs. I don't find that it really affects the taste of the eggs. I usually then take the egg mixture and then use it to make a veggie omelet. I like your idea of using the lettuce as wraps!

Another idea I had for getting in more veggies was a soup or chilli ... throw in some lentils, black beans, diced tomatoes, mushrooms and I'm thinking the spices would probably cover up the taste of any peppers you put in.

I'll take a margarita lollipop if you have any left in July.

AFM - I got a chance to try paddling at the practice last night. To me it's a really unatural motion - the way you have to turn your body as you're paddling feels awkward to me. I know I'll have to give it a couple more practices to make sure I like it. You also need to have a little bit of rhythm ... And I have none

The thing I'm unsure about is that, I generally don't like working out until 9PM. The reason is the workouts leave me kind of wired and then it's pretty difficult for me to get to sleep afterward. If it was on a Friday, I wouldn't care because I don't have to get up the next day. Not sure what to do about that.

I'm back at the gym tonight and then I'm going to meet my massage therapist afterward and he's going to tell me about his dragonboat team Maybe they'll have practices at a different time of day.

Anyone have big plans for the weekend? I'm hoping to meet a friend for dinner and then catch "Man on a Ledge". I will try and get out tomorrow morning for a quick run!

Have a great day everyone!

 

[bunnyfoo]

Tandy - I guess we were posting at the same time! Yes, I noticed the boards were much faster today! Thank goodness! It was super frustrating to wait for the pages to load.

Is Archie your pup?

That sounds like a really tasty pizza! Good job! I find it really hard to switch over to clean eating but like you, I always feel much better afterward. Are you making any healthy snacks or dishes for Super Bowl? I know avocado has fat but I'm wondering if you could grill some chicken and make some guac and use it to make a salad.

Good luck with your homework this weekend! And I hope the 3 miler goes well!

 

[windwalker]

Good morning team.

Just got back from a good workout 4 miles with a 1.6 mile pickup at 10:58 pace, that felt very comfortable. Now I'm relaxing with ice on my naughty achillies and eating a bowl of steamed veggies. Scale was 177.6 this morning, I'll take it.

My mantra for today is, I will not try I will do, thanks Yoda.

It's another sunny mild day here, I'm sorry that some of you are getting winter's fury. I saw that Denver is getting record snow for Febuary. That's scary that every year we are breaking records for snow fall. Is that what global warming means?

Have a day to remember. Grrrrrrrrrrr!! ON

Dave

 

[RunRookie]

The Avon event sounds like Goofy! I really liked the Higdon plan. I also modified it to train for Goofy as well. I've been doing more of my running inside too. I find that if I stop running in the winter for a bit, I tend not to like running much in the cold Hope you're able to get out for a run with Mike on the weekend!

Yeah. The AVON Walk is very similar but reverses the distances. Day 1 is a 26.2 mile walk. Afterwards they set up a tent city where walkers can gather, share stories, and sleep overnight. They provide a full dinner, shower facilities, massages, etc (and your family can join you there and bring you supplies -- like a fresh pair of running shoes, clothes, fuel, etc.). Then Day 2 is the 13.1 mile walk which ends in downtown Chicago with presenters, speakers, a big party, etc.

But it is not timed and there are no medals or anything like that. In my mind, I am not considering it my first Full Marathon since it is not a timed event. But my feet and legs will still be moving the 39.3 mile distance.

I made up my own plan for my Goofy training. It involved 2 midweek runs with one being short (3 miles), and the other being medium (4-8). Then, I did Saturday/Sunday runs with Sunday being long and Saturday being half of Sunday. I would build up and then, take the 3rd week down a notch. It worked for me, but I did get injured and worry that the back to backs every weekend were part of that problem.

That is kind of what I am looking to put together also. But between now and the AVON Walk in June, I was going to do two mid-week runs at 3-4 miles, one mid-week walk for 3-4 miles, and then on Saturday/Sunday make one day a run day and the other a walk day (like Saturday being a 6-11 mile run and Sunday be a 'longer' walk). Eventually, I need to build up those long walks to 20-22 miles.

Then after the AVON Walk, I will switch it around to make Sunday a rest day as the Saturday LRs get longer in prep for the Chicago Marathon. Then after the Full, I will start to add back-to-back runs again but only every other weekend for the back-to-backs. I figure that will offer more recovery time for these old bones.

What does everyone think about those ideas? I am still working on the plan so keep those great ideas and suggestions coming! I really appreciate the help that I get from all of you!

 

[bunnyfoo]

That is kind of what I am looking to put together also. But between now and the AVON Walk in June, I was going to do two mid-week runs at 3-4 miles, one mid-week walk for 3-4 miles, and then on Saturday/Sunday make one day a run day and the other a walk day (like Saturday being a 6-11 mile run and Sunday be a 'longer' walk). Eventually, I need to build up those long walks to 20-22 miles.

Then after the AVON Walk, I will switch it around to make Sunday a rest day as the Saturday LRs get longer in prep for the Chicago Marathon. Then after the Full, I will start to add back-to-back runs again but only every other weekend for the back-to-backs. I figure that will offer more recovery time for these old bones.

What does everyone think about those ideas? I am still working on the plan so keep those great ideas and suggestions coming! I really appreciate the help that I get from all of you!

My Goofy plan was similar to Tandy's - the 2 weekday runs and the b2b running on the weekend with the third week being a cutback week. One thing I do differently than most people is that I do my longer run on Saturday and half that distance on Sunday. The reason I usually go for a longer run on Saturday is in case the weather is bad on Sunday, I won't miss the longer run and I also have fresher legs on the first day.

One other thing to think about is nutrition once you get over 13 miles. When I was training last year, I found that it helped when I started carb loading on Wednesday. I found I had more energy for running that way. I didn't go crazy and still tried sticking to whole grains.

Oh and come up with a couple of routes that you can loop around. This is helpful if the weather is bad for one of your runs. So say if you have a 15 mile run and there's snow. If you have a 5 mile route, it's sometimes easier to run three times. You know, in case the weather gets worse or just even if you know those streets will be ploughed.

 

[RunRookie]

One other thing to think about is nutrition once you get over 13 miles. When I was training last year, I found that it helped when I started carb loading on Wednesday. I found I had more energy for running that way. I didn't go crazy and still tried sticking to whole grains.

Oh and come up with a couple of routes that you can loop around. This is helpful if the weather is bad for one of your runs. So say if you have a 15 mile run and there's snow. If you have a 5 mile route, it's sometimes easier to run three times. You know, in case the weather gets worse or just even if you know those streets will be ploughed.

Thanks Vicky! Good points! I hadn't even started to think about carb loading yet since I didn't really do that in my training plan for the HM. I just did gels during the runs. But you are right, I am going to have to figure that part out and work that out with Christi as far as what she makes for dinner on Wed or Thurs nights.

As far as routes go, I usually did my LRs on a 26-mile bike/run path out and back. It is really pretty scenery. I am not a big fan of loops (I get bored) but I do have a 6 mile route that begins at my house which I could adjust and make a 'loop' out of it (and it has some nice inclines on parts of it).

Wow, okay so now I have more things to think about. This is great! Keep the ideas rolling. I am sure we all benefit from the combined experience of our team.

 

[windwalker]

Rick I'm weird when it comes to half and full marathon details. The only full marathon I do is the Disney in January, so I don't put a lot of extra training in for it. This last race I had a good half but ran out of gas about 14 miles into the full. I ate a couple of gels an a couple of bananas and had some power ade and felt much better. I eat the morning of the race, cereal with skim milk and a banana and then a bagel and a cup of coffee. I eat that and then catch the bus to the staging area. I do a 10 miler every wednesdy with my race walkers and then about 15 to 20 miles a week besides that.

This is an easy day and that's good, I'm dragging my butt this morning, hoping this cup of starbucks breakfast blend will do the trick and give me some get up and go. I'll be doing an hour of easy brisk walking with Sally and then off to work.

Dave

 

[Lynn G]

Good Morning Team!

Good to hear all are getting their training plans ready. I will throw in my 2 cents worth, I only did one marathon in my career, but the main problem I had was with fuel - I did not plan on solid food, only brought gels, but after 6 hours on the course (I was walking, and did it in 7 hours 7 mins), I was really fading. If I had ever done another marathon, I would have to figure out a solid food I could carry and eat.

We got about 5 inches of snow (it was supposed to be 12 inches), we have a few good drifts, and still some bare ground. Wind has quit - for now anyway, it is very cold out! Might get dogs out today, did get on spin bike yesterday for a bit.

Pixie Dust to all who are in need!

Have a great day all!

 

[rubato]

Lynn: Glad you didn't get as much snow as predicted. My mom, who lives in Denver, said that she's snowed in and it's going to continue today, so I feel for her. I think that pretty much anything over about 6 hours is going to require some sort of solid food. People are all different, but I would need it, that's for sure. I stuck with gels and a handful of Skittles for my 4:55 marathon, but was trying to work out some sort of fueling plan for my ultra before it got sidelined.

Dave: Did the coffee help? I couldn't make it without the stuff! I also must eat breakfast before leaving the hotel. I had to get up at 2:00 both days last January, so I had time to take my thyroid pill an hour before I ate. I ate those oatmeal cookies that are supposed to be breakfast, but aren't really. I was able to eat on the way to the bus that way.

Rick: It sounds like you're getting it all organized, which is great. With your race schedule, it's good to have all the training planned out for the year, if you can. I addressed food a little in my responses to Lynn and Dave. That'll be something you'll need to work out as your training goes.

Vicky: Yes, Archie is the dog. Sorry I didn't clarify. I think that having practice until 9 would be hard. I am a morning workout person, but can push it until afternoon if needed. I would be too wound up to sleep after that. When I do zumba, we're done at 7 and I can never get to sleep on time those nights.
Yes, I'm trying to come up with some healthy superbowl foods. I'm doing hummus with carrots, celery and peppers. I'm buying smoked meats and will get some turkey for myself, but Frank must have ribs (we do live in Kansas City afterall). But, then I'm lost. I'll see what the grocery store holds.

AFM: I never got my run in yesterday. I was in the worst funk possible. I was having trouble with my calculator and it threw off all my math homework and then, I just got overwhelmed. So, I ran this morning. Managed a 5k in 23:22. Not my fastest, but a long shot, but still awesome after my month off. I felt the need to push myself for some reason.
Harrison and I are off to his ice skating lesson, then to my brother's house for my niece's 4th birthday, then home to do a lifting session and back to the books. I hope to find some time to go to the grocery store, or we won't have any food tomorrow.
Hope everyone has a fabulous weekend. Go Giants!!!! (Sorry, they're my team by default because I'm an NFC girl)

 

[Hockeychic]

Well no wonder I wasn't getting updates...I haven't posted yet....

I am going to catch up on all the posts. Hope everyone is doing great!!!!!

 

[Lynn G]

Good Morning Team!

Tandy - Denver did get hit harder than we did, we had the "wrap around effect" snow, meaning we were just on the edge of the storm.

We did get out for a dog walk yesterday, weather, although cold, was nice, sunny and no wind!!!!! then down to basement for spin bike for a bit. We also got a bit in shoveling the snow off the back porch.

Pixie Dust for all who are in need!

Have a great day all! For those into football, here's hoping your team wins, and you do not surcome to eating too much junk food!

 

[es45]

Hello, everyone,

Spent the entire Saturday at Girl Scout cookie booths. Surprisingly being around cookies all day, describing cookies all day, and unpacking and repacking cookies all day will make you not enjoy one when you finally decide to take a bite. Happy to confirm that being cookie mom for my DD8's troop will not mean an extra 5-10 pounds at the end of the season!

Still doing my at-home PT exercises but I've cut back on the meds. They make me sleepy and cause stomach upset. The pain has improved slightly but I can't run/walk more than a mile without pain so my training is still limited.

I plan to go for a walk with the family before a Super Bowl party this evening. Perhaps that will offset the snacking that I'll do this evening.

Tandy: hope the day's activities got you out of your funk.

Lynn: Glad you got out yesterday!

Dave: did the coffee work?

I agree with Rick: keep the training suggestions coming. I'm learning a lot from this even though I'm not training for a full yet. Of course, it isn't too late to start for January 2013...

 

[RunRookie]

Last week I got a new pair of shoes in the mail from Altra Running. They are called "The Instinct" and are a new breed of shoe that is supposedly the step between a regular running shoe and a minimalist shoe. Their shoe models are designed specifically for male or female -- no 'one shoe for both'.

The company was started by a couple of running shoe designers from Nike who started their own company.

The shoe has cushioning like a regular shoe, but has a minimalist heel to toe ratio. I heard an interview about the shoe on The Marathon Show and since my current shoes will be due for replacement in another 100 miles, I figured now would be a good time to check into a new pair.

Today was my first short run in the shoes. They say it takes 4 weeks or so to get your feet and calves accustomed to running in minimalist shoes because they enourage a mid-foot strike and engage your calves and arches more. So I decided to run 3x400m in them (with a 400m warm-up walk and 400m cool-down walk). So 5x400m in total in the shoes.

And they felt great! I had no problems running in them, partly because I am more of a midfoot striker anyways (and I walk in socks whenever I am home). I ran at a 12:00/mm pave for 2x400m and at 10:30/mm for the third 400m. Didn't experience any discomfort at all.

So I think I like these! I am going to wear them for one run each week, adding 1/2 mile each time until I can do a 5K in them. Then I will have a better idea if these will be a good fit for me. My main concern is that I am a heavier runner than most who go 'minimalist', so I will be paying close attention to how my feet handle it.

Not sure if I will want to run in these for a HM but we will see how this experiment goes. At worst, they can be my casual 'tennis shoe' if I choose not to make them a primary running shoe, right?

 

[bunnyfoo]

Happy Super Bowl Sunday! I don't watch football but I know everyone else does

Rick - Hope the new shoes work out! I saw your pic on FB and they look pretty sharp. That's pretty cool that they make a shoe that works for both men and women. Do they make different widths? I tried a semi-minimalist shoe last year and it was good for me up until about 10K. But I'm such a stomper that it didn't seem to provide much cushioning after that I did love how light the shoe felt though.

Elizabeth - A mile is a mile! And if it's a painfree mile, all the better! Are you able to do other cardio exercises in the meantime? Maybe using a stationary bike at the gym, the elliptical machine or even just walking?

Mmm... Girl Scout cookies. I had a box from the States once, they're so good! I can't remember what flavour. All we have in Canada are the chocolate and vanilla cream sandwiches and the thin mints. Boring! How much do you have to raise for your troop? I'd offer to buy some but the shipping up to Canada would probably be more than the cost of the cookies LOL How often do you have cookie drives?

Have fun at your Super Bowl party!

Lynn - Yay for no wind! I take my Cliff Blocks with me and some pretzel M&Ms. I usually try to get some protein in before my LR - so something like Greek yogurt or a hard boiled egg (or two). But usually if I do that, I have to wait about 30-40 minutes before I can head out the door. Are you doing the 5K in DL?

Are you counting down the days to your South African trip

Kim - How goes the training for Goodlife? Are you planning to do run/walk intervals for the race or are you going to be race walking?

Tandy - How was ice skating? I have't been in years! Actually, I'm not even sure I could go this year since it's been on the warm side and there hasn't been any snow to keep us cold! LOL

How about making some baked pita chips with salsa alongside the veggies and humus. Is Super Bowl food all snacks? Or you could use the pitas to make mini veggie pizzas or use something like chicken bacon for protein on it.

That is a fast 5K! I can do a 8:30 m/m split but then I'd need a walking break after a mile LOL Was your fastest 5K around 20-21?

Dave - How was the walk? Are you and Sally doing any events together this year?

Rebecca - I overheard a couple of the trainers talking in the gym on Friday about how they make tuna. They were saying that they use 1T of olive oil per can of tuna - I'm guessing that's the sub for mayo. I was on the TM though so I couldn't hop off to ask them about it.

AFM - I worked out on Friday with my trainer! I told him about how I couldn't sleep after dragon boat practice and he said it was from the adrenaline of the workout. I'm not sure there's much I can do about it so I might have to tell them I can't be part of the team. Funny thing was... I always thought if I didn't join it would be for some other reason like me being anti-social LOL Oh well... I'll have to figure out how to tell them.

Anyway, we did a mix of exercises like pull downs, TRX rows, weighted squats, leg work and core work (yuck). And after the workout, I ran 3 miles on the treadmill. I did the first mile at 10:00 m/m, the second at 9:30 m/m, the next half at 9:00 m/m and the last half at 8:00 m/m.

Went for a pedi yesterday and had a funny conversation with my esthetician. She was asking how my mom and sister were doing. Then she asked what the age difference was between my sister and I. I told her five years. She asked if I liked being the younger sister. I said "I don't know. You'll have to ask my sister." And she said "Your sister is younger than you?" LOL That's the first time I had heard that one!

Anyway, hope everyone is having a wonderful weekend!