Pity! Party of One! You're table is ready!

Last night's workout was 1 solid hour of upper body weight training. CANNOT.MOVE.ARMS.ABOVE.HEAD.

Note: Since hitting the age of 30 and gaining upwards of 70 pounds (of which 40 I have lost and kept off), I have no upper body strength.

Sure, I played softball, volleyball, and basketball throughout my youth. Sure, I can still throw a football like no other chick you have ever seen (my big bro is proud of this). Sure, I can help my dad move big, heavy items when he needs help. I am strong woman...hear me roar! *beats chest*

But I'll be damned if those stupid skull crushers don't have my arms shaking every time Mike the Trainer forces them upon me. And when we hit the chest press or incline press, just call me a girlie-man and let me go home. After a few groans and muttering some 'bad' words to Mike, I completed the workout, red-faced and stinky. I barely managed to drive myself home because my arms felt like lead. Tonight I hit the trails for another 3-miler. Welcome back, Super Jenni.

Workout: Upper body, weights
Duration: 1 hour
Calories burned: Approximately 4 Shiner beers

Oh, I felt "The Burn"

Remember how I joined a new gym with the corporate membership, and learned that a free orientation and personal training session were in store?

Well, I met Edward The Trainer at 5:30. He told me we were first going to discuss some general nutrition information, work out, then discuss their "program options." I immediately knew this meant personal training sessions and $$$. I say to him "Oh, I can tell you right now I'm not going to want any of that stuff." He says, "Ok, no problem, let's just talk about your general health right now, where you want to be, and what you want to get out of this gym." Fair enough.

His discussion was actually interesting and I learned a lot...specifically, I learned that I need to lose exactly 36 pounds to be in excellent health. Yes, I had my body fat analyzed and it wasn't pretty. But the more I talked to this guy and listened, the more I felt excited and really into it. He puts me on the elliptical to warm up for only about 7 minutes. Now, I am a runner, and the elliptical is something I've never really used. I thought it felt awkward at first, but it was definitely getting my heart rate up there.

Then we start the workout. Edward wants to concentrate on core-strengthening exercises. He teaches a ONE-hour core class...I didn't even know there were that many core exercises out there. I was wrong. It's not just abs, but literally your core. And what an eye-opener it was for me. I.WAS.DYING. We begin with some ab exercises on the mat which include 1 minute planks. No problem, right? I mean, my own strength training workout at home includes 3 30-second planks. But these were 1-minute planks...believe me when I say 30 seconds makes a huge difference! I was sweating profusely at this point, my forearms literally sliding on the mat.

Let me interject an important side note here: My total fuel prior to this gym session was one small bowl of oatmeal, a banana, some grapes, an orange, another banana, and loads of water. Work was busy and I had no time to eat anything substantial. But, hey, at least it was healthy. However, this is not nearly enough food to sustain a good workout. Needless to say it was a dumb thing to do, and I was dizzy, lightheaded, and got a headache as soon as we started.

BUT, I kept pushing myself. The moves were difficult, but to be honest, I LIKED IT! I was having a great time. I was dripping with sweat and probably pretty stinky, and I couldn't speak in complete sentences because I was gasping for air, but this personal training thing was pretty nifty. All I had to concentrate on was holding the correct position and my breathing. We worked muscles that I haven't moved in a long time. He actually had to cut the workout short because he was afraid I was going to faint (insert an embarrassed me here--it was obvious I was pretty light-headed and shaky). But I appreciated his concern. He had worked me enough to feel more than satisfied that I had burned some serious calories.

I loved the machines, I loved the moves, and I loved having someone train me. It's a whole new concept for me and I just felt invigorated (albeit starving and wobbly). It was like another door had opened up in my life and I felt guided to step through. Granted, I lost 40 pounds on my own last year by running and eating right. But the next 36 are only going to get tougher...I need all the help I can get. And it's not just about losing  weight. Changing your lifestyle is a difficult and tedious challenge, and it doesn't happen overnight. BUT I'M READY.

So, this formerly-skeptical chick signed up for an entire year of personal training sessions, 3 days a week. Crazy, huh? I'm so excited and although I know it's going to be hard, and that I'll have good days and bad, I know this is going to help me achieve my goals. Tomorrow I have an appointment for a full physical assessment, including all of my measurements (yikes). I received a book that my trainer will use to enter all of my workout information each session, and each month we will track my progress. My sessions will include 30 minutes of cardio and 30 minutes of strength training. I am free to keep up with my running throughout the week. My trainer is Jonathan, and although he is 10+ years younger than me and disgustingly fit, I really like him and feel comfortable with him. When Edward had to get me a towel during my workout (have I mentioned how sweaty I get?), Jonathan happened to be near and promptly had me get into another balanced plank (Bosu ball anyone??) for 15 seconds...he was so supportive even in just those 15 seconds. I knew he was the one. :)

The gym was filled with all shapes and sizes, and I saw a lot of women working out with a trainer. I had a completely different attitude when I walked out compared to when I had walked in. I drove away feeling more confident in myself than I had in a long time.Then I drove to Subway and scarfed down a healthy sandwich. When I got home I took some Advil and got in a hot shower. Getting up this morning wasn't so bad...but by the time lunch rolled around, my coworker (Karlie--more about her later) made me laugh and my abs nearly screamed at me. It was wonderful and painful at the same time.

So join me on this new journey to a healthy mind and body. I'm thinking I'll post about some of the sessions--what moves I do and things I learn along the way. It's going to be a long road and I've already started towards a new life...no looking back now!

THE smoothie

I make this smoothie for breakfast at least 3-4 times a week. I used to make it with store-bought OJ, but I've found it only takes a little bit longer to use fresh oranges and it's SO WORTH IT. It's got a gazillion servings of fruit in it and starts off the day right. Okay, so it only has about 4-5 servings of fruit but that is a lot for one glass! My mom used to make these when we lived in Kingwood (TX) for a post-run snack or dinner. I usually have it on the way to work (during my 7-minute drive) and then at work I have a protein bar or cereal. Running and training means I have to eat a lot in the morning!

Mom's Post-Run Smoothie
(makes 1 huge glass)
1-1 1/2 c frozen strawberries (I usually buy 4-5 bags at a time!)
1 very ripe banana (the more ripe, the sweeter the smoothie)
4-5 small navel oranges (I buy navel because they are sweet and easy to juice--usually come in a bag at the store)

Place strawberries and banana in the blender. For the juice, I just use a cheap little hand juicer with a built-in strainer (probably bought it at Wally for $3). I not only dump the juice in the blender but any and all pulp that gets in the strainer part. I usually use enough juice to almost cover the fruit in the blender. Then just blend on high until it is all smooth! I don't like any chunks in my smoothies so I make sure it's smooth. Other than getting strawberry seeds stuck in your teeth, this is easy, delicious, and healthy!! Thanks, Mom!!

(please disregard the ugly water spots on my glass!!)

A change in plans

The last few weeks have been quiet around here! My poor blog has been neglected and thrown on the back burner. Why you ask? Sleep, study, eat, work, run, repeat. That's where you'll find me!

An announcement: I will not be running the OKC Memorial Half Marathon as originally planned. I didn't technically start my training early enough and honestly I just wasn't feeling it. A few weeks ago (Good Friday to be exact) I made the tough decision to push back my 1/2 marathon goal. It really was a tough decision...the 2 weeks before I started to get so nervous, doubting myself during every run. I found that I wasn't enjoying it anymore and was merely training. On some training runs I would hit 4 miles and think "There is no way I can finish 13.1 miles in a month." A lot of self-doubt and self-sabotage talk going on inside this head of mine. But once I made the decision to wait a few more months, I began to ENJOY my running again!! It was like a weight had lifted off of my shoulders. I guess part of me thought I would be letting everyone down or that some might say "Well, I didn't even think you COULD run 13.1 anyway..." (not that anyone in my life would say that to me). I made a decision for myself and it was a smart one. I immediately signed up for a 1/2 in September and notified the OKC Memorial staff that I would be running the 5K instead of the 1/2 on 4/25. So, I'm not giving up on my 1/2 marathon goal...just giving it a few more months!

Whew! I feel better now...I have been running purely for hobby and fun lately and I love it. I'm excited about running the 5K on Sunday because it's such a great cause. This past Monday marked the 15th anniversary of the OKC bombing...on Sunday, I'll be running for those who cannot.

The Zany Life

I haven't posted in a while...but here is the scoop:

I must have been insane to think that working full-time, taking a full load of classes at OU, and training for my first 1/2 marathon were all a good idea...AT THE SAME TIME. My days have been hectic to say the least. But I am doing my best to stay ahead of the game.

Training has been so-so this week...I took off EIGHT days of running and finally hit the pavement last night (a few days of feeling ill + an overwhelming amount of homework nearly knocked me out of kilter). I was tired and those days off really hurt my progress. I could barely manage 2.5 miles. Plus the Oklahoma winds were up to 35-40 mph and it was crazy! Spring is definitely here and the temps have been a lot warmer. So, I'm still trudging along...hoping for at least a 6-miler this weekend.

The big race is in 23 days!!!!!!

I &hearts The Stick

Forget Anne Bancroft...The Stick is a miracle worker. Who knew that a 17-inch piece of segmented, space-age plastic could solve all the world's problems??!! :)

This week my calves have been tighter than Tyra's weave. Seriously, it's been hard to walk and it's causing my hammies to tighten as well! I may or may not have gone a little crazy with my calf raises on Monday during my strength training workout. Whatever the cause, no amount of stretching has eased the pain.

Then I became an expert at using this:

Lo and behold it loosened my calves, quads, and hammies for some much needed relief. I'm carrying it with me everywhere now--I used it 3 times in my office today (and of course had to explain to my boss and a coworker what the heck I was doing). :)

I am bound and determined not to let ANYTHING interfere with my training!

Kickin' A and taking names

After 5 days off, I am back to the world of running. THANK GOD.

I enjoyed a beautiful 5-mile run last night. I discovered a new trail and despite one long hill, it was A-M-A-Z-I-N-G!! Other than a side stitch I felt NO pain in my right leg whatsoever. I was stoked!! I was only going to do about 3 miles, but I just kept going because I felt great. Here is the playlist I listened to jammed out during my run. Yes, my tastes are...eclectic. And no, you didn't misread...that says "Xanadu" :)

(you may have to click on the image to see it--not sure why it's so small)

Sidelined

Alas, I did not run the 10k last Saturday. For 4 straight days I followed the R.I.C.E. method for healing my shin splint. I kept an Ace bandage on it and iced it several times a day. Friday night I picked up my race packet just in case I was able to run...I got on the treadmill and walked cautiously for about 15 minutes. Unfortunately the pain was still very real. I was pretty grumpy for most of the weekend and may have indulged in a bit too much of chocolate and pizza.

But this is a new week! Last night I followed my regular weekly workout schedule and did 5 miles of indoor cycling plus my weights/abs workout. And it felt great!!!! So far so good with my right leg. Tonight is supposed to be a 4-miler on the trails but I'm just going to take it slow and steady. I'm hoping for no pain at all but we shall see. My next race is the Run the Boulevard 5k which will be an easy, fun run later in the month. But the 1/2 marathon looms, closer and closer...eek!

In other news...despite the massive downpour we received yesterday, the weather has been beautiful. Spring is definitely making her way to our fine state. I even have some pretty yellow daffodils blooming in the yard. Hello, sunshine, and welcome back!!

A trip to the Mojo Store

Lately I've been feeling a little down about my running progress...I've been getting really nervous about the 1/2 marathon. Running has been tougher the last few weeks, maybe from the cold weather and the damn hills in this town. I realized last week that I was running too fast...this 1/2 marathon training is more about slowly increasing my distance and NOT improving my pace just yet (good advice from one of my online running buddies, Jason). I've also been feeling more aches and pains than usual. My stride has begun to feel awkward and I know my form is in need of improvement. All of these things have affected me mentally. I started feeling defeated, worn out, and a little lost.

Last night I hit the trail for a 4-miler. I tried out a new area and ran through some pretty neighborhoods. The weather was in the 40's and clear. I was wearing my new running tights and they are awesome! The run went really well and seemed to fly by...I'm guessing because I was paying attention to my route and not how tired I was. I did notice a pain in my right leg, between my shin bone and my calf muscle. I have also noticed lately that I seem to be curling my toes inside my running shoes. So after my run I decided to stop by a specialty running store in my neighborhood. It's called Elite Feet and they are THE BEST. I can remember not wanting to go inside when I needed new shoes a year ago...I was overweight and felt so embarrassed. Ridiculous, I know. But I finally went in last night just to ask if perhaps I needed a smaller size shoe (since I've lost a lot of weight I figured my feet may have gotten smaller). Well, I ended up getting a full foot analysis! It was really cool--they know what they are doing. The gal messed around with my feet/toes, assessed my old shoes and the tread wear patterns, and she watched me walk. Turns out my shoes totally sucked!! She put on a few different pairs of shoes and had me run outside of the store to see how they felt. It was so nice to have someone wait on me like that, using a shoe horn and everything! :) And the shoes were so comfortable. I ended up buying a pair that I would have never picked out for myself!! You may remember when I boasted of some new running shoes not long ago...well, those will now be walking/everyday shoes. But these babies will be on my feet every time I run...Mizuno Wave Creation.

I discovered I have not been stretching correctly either. I told her I suffer from shin splints. And she proceeded to explain things to me. The pain in my right leg is what she called a "true shin splint." Most people confuse the pain in the front part of the leg as being a shin splint. But a true shin splint causes pain on the front inside of the shin bone, which is what I've been feeling lately. So when I feel pain on the front part of my leg, it means I am simply not stretching my calf muscle enough. But the new pain between the calf and shin bone is a shin splint. She showed me how to properly tape up my right foot. As soon as I stood up I couldn't believe what a difference 2 little pieces of tape could make! Here is the lovely picture...oh, and the lack of a pedicure is just part of being a runner! And if you're curious about my peculiar pinky toe, read this.

I can't wait for a my run tonight even though it's only 2 miles. I'm excited again about running and my training. I seem to have gotten my mojo back!

Ice Bath (Attempt 1)

FAIL.

After my 5 mile run Sunday and 3.5 mile run last night, my legs were feeling pretty sore. I know that icing after a run is a good idea to help with recovery...I often use frozen veggies to help with my shin splints. And I know that cool water (versus hot) is better for soothing muscles. According to Runnersworld.com,

"cold water constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body."

Many moons ago (when I still lived with my parents in my hometown), I would go for a long run and, due to the Texas heat and humidity, I would literally walk right into the pool after my run. Of course, I took off my shoes and headphones first :). I noticed even then how cool water made my legs feel soothed and less achy. But that was then. And that was in Houston weather.

The temp yesterday during my run was 38 degrees with a cold, dry headwind. My nose was running like crazy (per usual) and I've been sneezing ever since. Needless to say, I was NOT in the mood for an ice bath last night. But after reading up on it, I learned that a hot shower or bath is really not the best for thing for my muscles (hot water increases blood flow, muscles become even more inflamed). So I prepared for my first ice bath. I put on a comfy sweatshirt and some bike shorts, made a hot cup of tea, and headed to the bathroom. I began to fill up the tub with cold tap only (this time of year I don't NEED ice with how cold our water is). I set one foot in there and said, "No way!" I gulped down my tea, stripped out of my clothes, and jumped into a steaming shower. Elite athletes would call me a wimp. But it took a 10 minute hot shower PLUS sitting in a hot bath for 5 minutes just to get warm again. I popped some Advil and slept like a baby for 8 hours straight...but my legs don't feel all that great today.

Check back with me after the first hot run of the spring/summer season...I'll be more ready to take the plunge then.

A Runner in Training: Breakfast

I call it my mega-breakfast. It's very filling and healthy. I don't eat this every morning, but at least 3 times a week. I sometimes have it for dinner!

1 egg
1 egg white
I whisk these 2 together with a pinch of kosher salt and a splash of milk (I think the milk really makes them fluffier). I scramble them over medium to medium-high heat but don't really mess with them much. Near the end of cooking, I toss in some cheese and fresh salsa.1 Oroweat sandwich thin
1/4 c reduced-fat cheese
1/2 c fresh salsa
1 banana, cut into bite-sized pieces
1-2 T reduced-fat peanut butter

Notice the brown spots on my eggs?? Jenbob likes her eggs very well done ("George likes his chicken spicy!"--name that sitcom--). They are done on the outside but fluffy, creamy, and cheesy on the inside. While the eggs cook I toast a sandwich thin and either slice up a banana with pb OR I make a protein shake (1 scoop chocolate protein + 1 c low-fat milk). I top the toasted bread with the egg/cheese/salsa mixture and fold it over to make a massive sandwich. Delish. Keeps me full for at least 4 hours.

Total meal ~ 400 cal, 12 g fat, 10 g fiber, 26 g protein
(This may seem like a lot of fat to most of you...but remember, I am training hard and exercising 6-7 days a week. Most of the fat comes from the cheese and the peanut butter, but they also have the protein that I need to sustain my workouts)

A Runner in Training: Lunch

Sure, it may look a little plain and boring. But this lunch is fantastic. I've had it everyday this week. Lunch and breakfast are my 2 biggest meals and I try to pack in as much protein and as many veggies as possible. I have a salad like this at least 4 times during the workweek. I just buy a huge tub of the organic spring mix and keep it in the fridge at work. I also keep my favorite dressing at the office AND at home (Newman's Lite Balsamic). The cherub tomatoes are of course a must.

3 oz grilled chicken breast (I cheated--it's frozen--see below)
1 1/2 c broccoli (also frozen--see below)
2 c mixed salad greens
2 T salad dressing
1 c tomatoes

Chicken
1 pkg Tyson frozen grilled chicken breasts
(~3 oz each)
These are really, really good. Only 110 cals and all you have to do is heat them up in the microwave. They taste great and save so much time!!

Broccoli
1 pkg frozen broccoli florets
1 T Penzey's Tuscan Sunset seasoning (a kitchen staple)
1/2 t or so of kosher salt

Cook broccoli according to package directions. Drain and mix with salt and seasoning. Simple. Yum.This will keep me very full until about 3 PM when I'll eat some fruit (to prepare for my training after work--today: 3.5 miles + weights). I'll post breakfast tomorrow! Try to contain your excitement...


[I apologize in advance for my blog posts over the next 2 months...right now my life is all about work, school, and training. I rarely blog about work (but it's awesome) and school is going great. Running, training, food, body weight, bodily functions while training...these are the hot topics. Welcome to my exciting world!]

12-week Half-marathon training

Today is the official start to my half-marathon training. I'm following a (modified) novice schedule designed by Hal Higdon. I am still going to follow this schedule. I CAN DO THIS! I'm also going to keep up with my scheduled weight training, yoga, and indoor cycling. Unfortunately, with this horrible ice and snow I will most likely do a lot of training on the dreadmill. No matter how much music I listen to, how many DVR'd shows I watch, or how many movies I watch while on the treadmill, it.is.so.boring. I'm usually exhausted when I get off because I've stepped up the pace so fast just to get done!

I am determined to follow this schedule despite rain, sleet, snow, bad moods, bad hair days, pity parties, and just plain laziness.

Say it with me: "Go Jenni, go Jenni, go Jenni..."

90 days and counting...

As of today I have 90 days until the OKC Memorial 1/2 marathon. Admittedly, I am getting nervous. The thought of running for more than 2 hours straight just baffles me! But the main goal of a first 1/2 marathon attempt is to FINISH. I am faithfully following my training schedule. Right now I run 4 days a week, cycle twice a week, and lift weights twice a week. I'll get there eventually!! Here is the route for the 1/2 marathon...yikes!

The Fartlek

*giggles*

This is an actual word! It's Swedish for "speed play" and has forever changed my world of running.

According to my sources, a fartlek is "simply sprinting and jogging off and on during a run." I completed my first fartlek workout last Saturday as part of my half-marathon training. I thought for sure I could do the advanced workout, since I've been steadily running since May and I am up to a long run of 5 miles. I was wrong.

I used the treadmill since it's easier to keep track of pace, distance, and time. (Thank goodness I lugged that thing in from the garage last week--this freezing weather has dampened my outside running plans!!)

Let me be frank. I am not, nor have I ever been, a fast runner. My happy pace on the treadmill is between 4.0-4.5 mph. That is not fast at all. I am a distance runner and technically consider myself more of a "jogger" than anything. So I figured once-a-week fartlek workouts would be beneficial to my overall progress as a runner.

I ended up doing the beginner level (well, my homemade version of it). I have since worked out a beginner, intermediate, and advanced fartlek schedule to follow throughout the next 6 months. Even though it feels like torture, it's nice to change up my routine once a week.

So, here is my Fartlek--Beginner workout:


I'll be posting later about any my progress...

I need your support!

Dear Friends and Family,

This is my first year to enter the 2009 Komen Oklahoma City Race for the Cure®! I've joined a great team with which to run this race. The head of my team, Natalie, recently lost her mother to breast cancer after a courageous battle. One in eight women will be stricken with breast cancer in her lifetime and the more we raise, the more the Central Oklahoma Affiliate of Susan G. Komen for the Cure can give back to fund vital breast cancer education, screening and treatment programs in our own community and support the national search for a cure.

I will be participating the this race on October 10, 2009, in the fight against breast cancer. I personally do not like soliciting money, but I believe greatly in this cause. Please join me in the fight by pledging in support of my participation in the Race or contributing generously to the Central Oklahoma Affiliate. Your tax-deductible contribution will fund innovative outreach and awareness programs for medically under served communities in Oklahoma City and national breast cancer research. It is faster and easier than ever to support this great cause - you can make a donation online by simply clicking on the link at the bottom of this message.

If you would prefer, you can also send your tax-deductible contribution to the address listed below. Whatever you can give will help! I truly appreciate your support and will keep you posted on my progress.

Thank you so much for your time and support in the fight against breast cancer! Every step counts!

Jenni Rush


Susan G. Komen for the Cure Central Oklahoma Affiliate
1900 N.W. Expressway, Suite R325
Oklahoma City, OK 73118

Click here to visit my personal page.
Click here to view the team page for Anne's Angels Booking It For A Cure