Fit Strong Women Over 50.

Author: Chris Brown (Page 30 of 41)

Bean and Vegetable Reunion Salad – Veggie Challenge

Bean and Vegetable Reunion Salad

This salad was made for the family reunion I attended on Saturday. Of course I made something for the veggie challenge. Although there are not any new vegetables in this salad, all the fresh vegetables are balanced with lots of protein with many types of beans. It makes the salad more colorful, too!

Delicious, pretty and healthy!

I made a whole lot of this salad and only about half of it was eaten. There were about 75 people there, so I expected to see more of it gone. My son said that people are “afraid” of vegetables. I’m not quite sure what he means by that. I think maybe they were more afraid of the beans and the potential for gas. I do know some people don’t each much fiber and something that has as much fiber as this salad is too much of a risk for them. Meanwhile, all the fried chicken, sausage with sauerkraut, sloppy joe, pulled pork, pizza and fudge was devoured.

I like to prepare this salad in a huge bowl so it is easy to mix, without all the ingredients falling onto the counter top. I open the cans (for the beans) or chop (for the vegetables) and add each item as I go. Because I find that it is too easy to mix too vigorously and break the beans or mush the vegetables, I like to remind myself to just “turn” the ingredients, instead of mixing the ingredients.

Beans:
Open each of the 15 oz cans, drain, rinse and rinse again.
Pat dry the beans to eliminate the extra water before adding to the mixing bowl.

  • Black beans
  • Kidney beans
  • Garbonzo beans – also known as Chick peas. I used 2 cans in this salad
  • Cannellini beans – Put these in last because they break if they are stirred too much

Vegetables:
Chop each vegetable so it is smaller than bite size.

  • Sweet onion
  • Red pepper
  • Yellow pepper
  • Orange pepper
  • Green pepper
  • Celery
  • One can of corn

Usually I don’t add corn to a veggie salad, but for this bean and vegetable reunion salad, I think it needed the color. Corn looks good against the black and kidney beans.

Bean and Vegetable Reunion Salad

If I was going to do it again, I’d add a peeled and seeded chopped cucumber, along with chopped olives and grape tomatoes quartered.

Dressing:

  • Olive Oil
  • Cider Vinegar
  • Lemon Juice

Generously pepper the top. I skipped the salt because there were so many items from cans which tend to have lots of sodium.

Mix (turn) it all together and refrigerate overnight. This gets all the flavors melding together. Place into a pretty bowl. This salad traveled well sitting on an ice pack with another ice pack on the top. While this salad doesn’t technically have to be refrigerated, I think this bean and vegetable reunion salad tastes better when it is somewhat chilled.

The temperature at the outdoor family reunion was in the high 80’s, so I was glad I brought something that could be on the table without worrying if the dressing had turned.

What is your favorite dish to bring to a family reunion?

Doubling Up with a Walk and Talk

Jill and I are having so much fun building the community of Becoming Elli, interviewing guests for our Fit Strong Women Over 50 Podcast and developing resources that women like us would want (like our Fitness Foods downloadable recipe booklet.)

As you can imagine, it takes a little coordination and planning. It was really sunny last Friday. Rather than sit in a meeting in front of our computers, we decided to do a “walk and talk.”


I love when we do that. We catch up on what is happening. So often the sentences start with – “Oh! Yeah! I wanted to tell you about …” or “I found something that I think would work for…”

Walking, while we talk, helps keep the blood circulating in the brain and we rarely have a moment when we say something like “hmm, there was something I needed to tell you, but I can’t remember now.”

Sometimes I’ll bring a little notebook to jot things down, but more often, I just use my phone to keep a reminder note.

This was the first day since all that rain we’d been having in Ohio. We had more than 7 inches in June, which is unusual for around here. There was an enormous amount of water running in the Cuyahoga River. This river was in the news recently for the 50th anniversary of the clean-up efforts. In the 1970’s this river became famous because it caught fire in Cleveland with all the oil and pollution in it. With a lot of work and legislation it has been resorted. You can see it is healthy now thanks to all the focus on it.

Jill and I met at Fred Fuller Park near the trail. One side of the trail was closed. We didn’t walk even half a mile and the other direction was closed for flooding as well. So we drove a little farther up the trail to Brady’s Leap and continued our walk and talk.

Take a look at the rushing water where the Cuyahoga River goes under Main Street in Kent, Ohio! It’s usually pretty calm right through here. Kayakers have been warned to not try to enjoy the river until it goes down. A few kayakers even had to be rescued when their kayaks got caught in trees that were hanging.

I’m not sure how far we walked, but I ended up with a total of 6.4 miles for the day. I guessestimate that we walked was just under 5 miles. That’s what I call doubling up!

What a pleasant way to enjoy a meeting!

Do you ever double up to get work done and exercise at the same time?

Terrain Race – Cleveland – Recap

I did the Terrain Race in Cleveland last Saturday. I signed up for this 5K race after the coaxing by my daughter last January. Over the years, I have been to a couple Warrior Dash events, but as a spectator only. This gave me a little insight into the shenanigans of an obstacle race — or at least see what people look like afterwards.

During the time between when I registered and the actual race, I had many thoughts of “what have I got myself into?!?” This post is a long race recap with a play by play of the obstacles and my impressions.

Four reasons I should NOT have enjoyed myself:

1. This race was definitely designed for young people (I maybe saw 6 other people my age) and not someone like me who tends to say things like:

  • be careful
  • don’t hurt yourself
  • watch out
  • be safe-not sorry
  • don’t try that
  • look out
  • that’s not gonna happen

2. To really enjoy yourself at a obstacle race like this (think Warrior Dash, Tough Mudder, or Spartan race), you should really train for each of the specific obstacles.

3. Overall, the organization of the race was spotty. Few volunteers on the course. No timing chips. Didn’t pull the t-shirt ticket off the bib. If I had to rate the race organization, it would be a 2 star out of five. Very generic bib, medal and shirt.

4. But probably even more importantly, I couldn’t help but think about bumps, bruises, potential strained back, germs, poison ivy, snakes, spiders and ticks.

Of course I thought of all of those, many, many times, during the race. I hadn’t specifically trained for the obstacles, but honestly, I did have a lot of fun doing the course with my daughter and niece. We had a lot of team spirit and cheered each other on during all of the crazy event.

As you read my recap below, I am not sure it comes across how fun it was, but I wanted to provide a detailed account of the race from the perspective of someone over 60, who considers herself somewhat fit and strong.

The Terrain Race for Cleveland was held at the Berea fairgrounds also know as the Cuyahoga County fairgrounds. Rain was predicted for most of the day but that didn’t really matter because we knew we would be wet and dirty from the Cleveland Terrain Race course.

They use the word race very loosely. It wasn’t a timed competition and it was mostly about being with friends doing something slightly odd. My plan was to walk the whole thing with the number one objective “don’t get hurt!” Number two was “have fun!” Both were accomplished.

The Obstacle Course

The first obstacle was a chest high wall, which seemed reasonable until I realized how high it came up on my chest and I hadn’t ever tried to climb over something like that. At first I was getting a boost up over it, but realized I’d probably land on my head. Ha! I decided this would be the first (of many) obstacles that I would walk around.

Next obstacle was “easy” a large stone concrete ball embedded in a chain. The idea was to grab the end of the chain and pull it around the large circle, up a little hill and bring it back to where you picked it up. The ball probably weighed about 30 pounds and you just would drag it around the circle. The trick was not to let anyone else’s stone run over your foot or bump your ankle. Also not to get your hand clunked when you reached down for the end of the chain.

The third obstacle was also “easy” – a tire pull. First you pull it toward you with a muddy rope. Here’s the first one where I wished I was wearing thick gloves. The mud was caked on the rope, somewhat wet but mostly just dirty and didn’t allow for a good grip. The tire was automobile size and you pulled it toward you, then lean over and drag it back to the starting position before heading over the field to the next station.
tire pull at the Cleveland 2019 terrain race

After heading through the field, my daughter and I cut this small section of the out-and-back course to cheer people on at the hurdles and wait for my niece to come through, so we intentionally missed one obstacle, the tire carry.

The hurdles were heavily-built wooden saw horses about hip high. I could get my hands on the wood and boost myself up, but swinging my leg over was particularly tricky.

I watched one young woman jog up to it, put her hands on it and with just a little bounce, swing both legs up to the left and easily clear the hurdle. She landed softly and moved to the next hurdle. Repeat.

“WOW! You rocked it, Pink Shirt!!” I shouted in amazement.

Another woman looked at me and proudly said – “That’s my daughter! She’s military!!” The military daughter said “This is a result of a lot of practice. I really really couldn’t do it at first!”

Then she jogged back to help her mom over the hurdle. The mom slowly straddled it, much like I did, to get over. When I climbed over it, I kinda scraped the inside of my thighs and I remember thinking to myself, “Wow, that’s gonna leave a big bruise!”

Then we entered what I call “the land of mud.” I swear that this is where the pigs/cows/horse’s manure had been spread over the years from prior 4H fairs. The smell was thick. It traveled past your nose to hit you in the back of the throat.

Here’s where it got kinda weird. I believe that the organizers had brought in water, maybe a fire hose, to make this super-duper mucky-muddy wet mess. This wasn’t a natural wetlands or even a creek. You could tell by the dry vegetation all around. I did my best to veer a bit off course and walk on the dry vegetation as much as possible. I did not see a tick or a snake, but they were both on my mind.

Then we went into the woods area with trees and green vegetation. Here was where it actually was naturally wet and gross. Again I veered off the path, walking though some poison ivy, to choose from potential future itchy skin over the choice of the disgusting quicksand-type wading in muck that had claimed at least 15 shoes (that I counted) during this quarter mile soggy, sloggy, muck and mire hike.

I tried to keep the idea of snakes out of my mind. I heard the f word uttered from the group several times. And I was surprised how many people actually had their young children going thru this. I remember seeing some Dad’s helping their kids put their shoes back on after the mud had sucked the shoes right off their feet.

Walking through this section was a strange visual and sensory experience for me. Weirdly, I had a flash image of the people in South America leaving their homes with just backpacks and migrating up through the jungle areas. I thought to myself “what a first world I live in, where we all sign up for this experience and pay money* to do this.”

*While this is billed as a free race, there were $17 worth of fees plus a $20/car parking fee, a $5 gear check fee and various other ways to part with your money.

There were several sections where people were wading in muck up to their knees. My daughter fell in it when her foot caught a hidden tree branch. Most of the 15 or 20 people around us reacted, in unison, with a giant groan — “Eeewwwww“.

The mud was a brownish, blackish color. No one was smiling through this section.

Coming out of it, we came to a big pile of sand set up as a hill climb. The placement of the sand right after all this water really seemed designed to stick to legs and shoes. Luckily, people were helping each other in this section and we climbed quickly through this area.

The next obstacle was several tunnels, basically crawling through the inside a large 48” plastic sewer pipe. It was set up so that you had to go through the pipe on your hands and knees. I heard people say that there was gravel in the pipe. Again, I chose to go out of bounds and took my chances in the mud puddles. I knew if I crawled through the pipes, my knees would never forgive me. (Another flash back memory image of chasing my kids some 20 years ago through those Discovery Zone pipes and how my knees hurt then. I know this wouldn’t have felt good! But stones? Really?!? Why?)

Finally got out of this area into a more “normal” course and found the water stop. Of course, there were no volunteers handing out water and all the water jug containers were empty. Just… very dirty piles of cups.

I found some packaged clean cups and put them on the table. Then saw the very large water containers sitting on a wooden pallet with their water spigot almost on the ground. Bad planning! I filled a couple of water containers and then got a cup for myself. At this point I think I’m too much of a mom for this race.

Walked over to the next obstacle which had a line about 10 people deep… with about 8 lines for the station. Rope swings with a big knot in the bottom of the rope. I think the point was to grab the rope, cross your feet at the knot on the bottom, swing about 3 feet to the next rope, grab with hands and then feet, continuing for all six ropes. I waited my turn but never even managed to get my feet crossed on the first knot… tapped each rope while walking thru the obstacle.

I really didn’t feel bad about missing this one, as I didn’t see any of the 20- or 30-something year-olds making either. This one was definitely a skill to practice in order to get good at it. We walked and jogged to zig zag around the fair grounds, following the red tape of the course. (There was also a course with blue tape marked for the one mile fun run.)

Went behind the grandstands to see the big giant tire flips. Looked like a Caterpillar type machinery tire, bigger than any I have seen at a boot camp. It took all 3 of us working together to flip it three times. Luckily I had done tire flips at boot camp before and I knew the best form for this by doing a low squat, grabbing the huge tire at the chunk of the tread and lift using my muscles in my thighs… not back!

The course led us back again toward the rope swings where we came to the balance beams. This part seemed particularly cheap. Sloppily constructed two by six lumber were nailed together into a zig zag pattern. I think that they came up with this one at the last minute. Not much of an obstacle. I made it just about halfway thru. Someone told me that the trick is to look out on the horizon, but I found that you have to look down a little bit because the pattern zig zags back and forth.

The next one was the traditional monkey bars with about 8 stationary parallel bars (there were 3 risers, unfortunately we got in the line with the shortest riser and the bars were 4 or 5 inches from my outreached hands. I jumped but didn’t even reach the first bar.)

My niece and the “military daughter” both made it all the way through. We were cheering both of them on! Of the approximately 140 other people I saw, no one else made it. Even the very strong guys. You definitely had an advantage if you’ve practiced. Grip strength or wearing gloves would help.

Walked to the next station where many high hanging ropes were waiting. The idea was to get to the top and ring the bell. Here’s where I thought of Wendy Rivard! I’ve seen her blog posts and photos doing this many times. I tried it a few times, but it wasn’t happening. I just jiggled the rope to hit it against the cowbell for effect.

At this point, I was wondering are we halfway through? Or is there are lot more? Mile markers for the 5K would have been helpful. I think we did a couple more non descript obstacles that I don’t clearly remember.

Then we came to the “laser” beams. Well, they weren’t laser beams, just thin ropes that you had to climb through without touching. The idea if you touched, you got pretend “zapped” like the pink panther in one of those movies.

At this point met up with some women who were my age and cheered them on as they tried the hand over hand pole that was covered in mud. This obstacle reminded me of American Ninja. Even though the sign said “hands only, not feet”, many people put their feet up on the pole as well, getting it super muddy.

My upper body strength, although better than it’s been in many years, was not enough to keep me up on the bar.

The next obstacle was the belly crawl. This was one I had anticipated and thought would be much worse. Why I thought we had to crawl through mud, I don’t know. I guess I saw some other city races where they were crawling through the muddy water. This one was down on the pretty dry ground for a belly crawl/elbow/foot maneuver under a cargo net. While it was dirty, it really wasn’t too bad.

We held one end of the net up to help people get through, then the next group held it for us. The team work and cheering each other with encouragement made this one a fun activity!

One minor thing that did bother me was seeing safety pins that had come open and fallen from people’s bibs. The open pins were laying there in the mud where I was literally crawling over them.

Next there was a long walk to the last obstacle, the cargo net climb up and over. I really wasn’t sure If I could do  this one. Climbing the net wasn’t hard exactly, just more scary. I was very nervous at the top climbing over the metal frame about 20 feet in the air and then getting my foot hold secured to come back down.

This obstacle actually had the potential to be a really bad idea. I definitely could have a broken arm or something had I fallen from the top. It’s hard not to have those negative thoughts slip into my mind.

At this point my daughter stopped all traffic from climbing up or down the net when I was on it. Believe it or not she got the whole crowd cheering for me. I felt a little bit embarrassed at this point, and then a whole lot of fear at the top, but when I got my feet back on the ground, I definitely was feeling exhilarated!

This was the last obstacle of the course.

We jogged to the finish line to happily claim the finishers’ medal and race t-shirt. Cleveland 2019 terrain race

Funny, they call it a terrain race, but most of the obstacles were trucked in and the race wasn’t timed. You can go as many times as you want!

After getting our medals and shirts, we headed back over to the parking lot to get our phones to take some photos.  No way was I bringing my iPhone along in all that mud!

The tire pull photo was after we finished and I reenacted some of the obstacles, hamming it up for the camera. Was it fun? YES in a very crudy, crude way. I felt powerful, but filthy, when I finished.

Have you ever done an obstacle race? Would you do it again, knowing what you know now?

Work Out Pants that Really Work for Me

It’s been just over a year since the Twinsburg Duathon and I’m getting ready for another race activity this morning.

This activity is supposed to be very muddy. Trying to figure out what to wear has always been a challenge. Today’s challenge is not to wear something that you care about because it might get trashed in this mud-filled terrain race.

This promoted today’s post, where I thought I’d share about my two favorite pants for working out.

Having clothes that work with you instead of against you makes a big difference in how I feel about working out.

Two pairs of workout pants that I really adore are:
Long yoga pants:

Yoga and running pants from the Gym People that are high-waisted and hold in my tummy without chafing. The Gym People really have it together. I especially love love love the deep pocket for phone or keys. The fit is great.

For bike riding/running:

These Baleaf bike pants fit great and are so comfortable riding. I wore these pants (only $15.99 on Amazon) during the Twinsburg duathlon where it was 2 mile run, 10 mile bike and 2 mile run. They have a large comfortable pad and longer legs that go to the knees. I think they are flattering (ha ha, as if any bike shorts are flattering!) but it is hard to say how they will fit on other people.

Do you have favorite gear to work out in? If so what are your favorite workout pants? Tops? Leave a message below in the comments. Thanks!

Inspiration, Motivation and Discipline Podcast #35

Looking for inspiration, motivation and discipline? Podcast #35 Becoming Elli Community

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In episode 35 of the Fit, Strong Women Over 50 podcast for the Becoming Elli community, Jill and Chris discuss inspiration, motivation and discipline.

We discuss attraction versus fear, commitment, accountability, the carrot and the stick as well as approach and avoidance.

Listen to the conversation where we talk about:

  • What’s the difference between inspiration and motivation?
  • Where does discipline come in?
  • How can you get motivated?
  • What do you do when you’re not feeling inspired to eat healthy or to work out?
  • How do you use the Becoming Elli community to help stay motivated or inspired?

More inspirational and motivational women mentioned in this podcast:

Yoga On The Beach

This week was a vacation with my family at the beach in North Carolina. Each day I tried to make sure that I got at least my 75 minutes of some sort of activity each day.

It was definitely different being away from home!

This past week I did a variety of exercises… mostly beach walking, but also beach yoga, and swimming in the ocean as well as the pool.

Getting a lot of fresh air and exercise was good for my sleeping.

I did not do as well as I usually do with healthy eating habits including ice cream, brownies and splitting a fried seafood platter! Now that I’m back home, that’s okay, life will be back to normal next week.

Improve Sleep Quality to See Health Improvements

Typically we don’t think about sleep, or the quality of sleep when we talk about being fit and strong, but obviously sleep is critical for health and fitness.

Not having good quality sleep at night will just about guarantee a cranky day for me. Everything seems like a chore when I’m tired.

I am the type of person who falls asleep quickly but sometimes can’t stay asleep. It seemed to start for me in my 30’s, after children were born, but became more difficult to manage after I turned 50.

Since then, I’ve read several books about it and have gathered lots of helpful ideas on how to improve the quality of sleep. I imagine there are other fit, strong women over 50 who also struggle with this, so I thought I’d share some of the ideas here on Becoming Elli.

My personal goal is to get seven and a half hours of sleep each night. Sometimes I may have to spend up to 9 hours in bed to accumulate that much sleep. I tend wake up often, sometimes just for a minute, sometimes for 10 minutes or longer.

Sleep Stages
You probably know that there are different stages of sleep each night, and that each stage serves a different purpose.

Deep sleep usually happens earlier in the sleep cycle and helps the brain to be cleared of toxins. With deep sleep you typically don’t remember sleeping and time seems to go by very quickly.

Light sleep is the stage of the majority of sleep and you may awaken several times in this stage. A lot of tossing and turning during the night might be considered light sleep. Light sleep is still important for your body to refresh and rest. Light sleep is often the majority of the sleep time and usually in between going to sleep, deep sleep, REM sleep and waking up.

The third stage is REM sleep – Rapid Eye Movement. This is more typically considered the dreaming sleep. It is usually toward the end of the sleep cycle. Waking up with an early alarm may interrupt your REM sleep and that’s why you might remember a dream so vividly. REM sleep helps you make sense of the world, organize memories and deal with emotions. The brain is very active during REM sleep but your body has temporary muscle paralysis so you don’t act out your dreams physically.

I crave at least 60 minutes of deep sleep. I have found the only way to ensure that is an “early” bedtime. If I go to bed after 11, I can’t make up the sleep on the other end, even with sleeping in, so I strive for 9:45 at the latest.

According to the chart on my FitBit, it’s not unusual for women in their 60’s to spend more than 16% to 27% of the night awake. That seems like a lot of waking up to me. I have an average of 14% awake and a 7 and a half hours asleep average going for the past 30 days.

Overall, I find it’s easier to get my sleep in the winter because its a little colder and a little darker than the summer. Being more active in the summer helps me to counteract the shorter and warmer nights.

My FitBit also counts the time I lay in bed awake before falling asleep and after waking up but not getting up. I try to get up at least 3 minutes after waking up if possible. While I like checking the stats on this monitor, it’s really about how I feel both mentally and physically that makes a difference to me.

There are lots of reasons people have a difficult time with sleep. If you have trouble sleep ask yourself these quick questions to see if you have room for improvement in your sleep hygiene behaviors.

Take this Sleep Hygiene Quiz
Do You:

  1. Avoid naps in the afternoon or early evening?
  2. Follow a 15 or 20 minute pre-bedtime ritual?
  3. Limit screens 1 hour before bed?
  4. Stop drinking caffeine? (or eating chocolate) early in the day
  5. Only use the bedroom for sleeping? (not eating or watching TV)
  6. Get your exercise earlier in the day? (not right before bedtime)
  7. Keep your bedroom dark and quiet?
  8. Practice meditation, deep breathing or a warm bath before bed?
  9. Go to bed at the same time each night?

Some people who have trouble falling asleep may also have trouble staying asleep.

Here are two ways that I find helpful to get back to sleep if I wake up and don’t fall right back again.

Relaxation Breathing:
The first one is Yoga inspired. It’s a deep breathing exercise, described by Dr. Andrew Weil. It’s called 4-7-8 breath where you breath in your nose for a count of 4, hold for a count 7, and breath out your mouth for a count of 8. He explains it at length in an audio book called Breathing: The Master Key to Self Healing. (Yes, it’s a 2 hour listen with lots of background information and a guided workshop.)

In this YouTube video, he explains the 4,7,8 breathing technique in just 3 minutes:


Dr. Weil teaches this technique to all his patients, other doctors and just about anyone who will listen. He considers this breathing technique to be the one thing that everyone should do for optimum health.

Body Scan:
The other technique I use to improve sleep quality and get back to sleep quickly is a body scan from toes up. There are many apps that offer a guided meditation way of doing it. If you listen to one of them a few times, you’ll get the idea, but it’s best to do it just in your own mind.

This website shows a script that you could record for yourself. The advantage of listening to a calm voice that prompts you what to do helps keep your brain from having to think and relax at the same time. I like to start from the toes up.

When we talked about this in our recent podcast (#34 Improving Health with Training, Sleep and Omega 3), Jill said she also would do a modification of the body scan technique for her young son when he had trouble sleeping. She suggests tightening each section and then relax it for a better effect. I bet that would work well, too!

I really focus on improving sleep quality to get a good night sleep after weight training and working out because I know that it is an important part of recovery. This is when the little muscle tears during exercise during the day gets repaired. The new muscle growth happens with blood flow to muscles helping for muscle coordination, improve reaction time and rebuild the muscle. Sometimes this takes two days after a really hard workout. Not getting enough sleep at this time can lead to problems like hormone imbalance, bad mood, additional stress, difficulty concentrating and slow muscle repair.

Sleep is very important for memory, concentration and focus, learning and overall health.

Do you have trouble with sleep? What have you tried to improve sleep quality? What works? What DOES NOT work!? You can leave a voice message at 330-970-6662 or send me an email at Chris@BecomingElli.com. I’d love to hear your thoughts.

The Power of Pets – Missing Lucky Dog

Regular readers may have noticed that I have missed posting lately. I guess the main reason is that there has been a loss at my house. I’ve really been missing our 14-year-old dog Lucky, since he has passed away May 14.

Lucky posing October 2008

Obviously the loss of a pet doesn’t compare to the loss of a human loved one, but to deny those emotions doesn’t make them go away. If you’re not a dog lover, you may want to skip this post and check out some of our other ones.

Lucky with Jean at Bow Wow Beach years ago

You probably recognize Lady, but I’m not sure I’ve put any photos of Lucky on Becoming Elli because he really hasn’t come on a lot of walks during the last few months. I used to do many many walks with Lucky. He loved getting the miles in and only seemed to get tired in the heat, I think because of his double coat.

Lucky on the left, Lady on the right.

We got him at just a few weeks old when the mother dog abandoned the litter. He had his own independent personality. Lucky loved chasing a tennis ball, swimming at the dog park and chewing on a good bone.

Lucky and Kingsley

Obviously he was a mixed breed, and although I think his mother was part German Shepherd, he seemed like he was mostly Norwegian Elkhound.

Lucky at age three (right) with Jean in May of 2008.

Like most pets, he definitely become part of the family. All of my pets seem to really wiggle their way into my heart and I talk to them like they are people.

Lucky and Lady at Christmas time a few years ago. I took them for a walk downtown and logged just over 5 miles that day. It was unseasonably warm for December.

I think Lady and the two cats, Kingsley and Sasha, have gotten so much more attention since Lucky is gone. He required quite a bit of care the last few months.

This is supposed to be me, dressed as Kingsley for a Saturday Smile – illustration credit Bitmoji.

While Lady doesn’t appear to be missing Lucky, I can’t claim to know what is in her mind. I believe she is enjoying the added attention and dog walks.

Lucky on the towpath in the fall. I remember this day because it was a 6 mile walk and I was amazed when I looked at my tracker when we got home.

Walking with a dog really takes my mind off of the time and effort it takes to get exercise.

The other day, during one of our recent walks, I figured out that Lady is my age in dog years! I’m doing my best to enjoy being with her and getting more walks. Good-bye Lucky dog…

Becoming a Triathlete After Retirement – Linda Brooks

In episode 33, Jill and Chris talk with Linda Brooks, about becoming a triathlete after retirement. Linda became active after she retired from her work as a medical transcriptionist and now regularly swims, bikes and runs.
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Linda started running in 2011 and has a group of friends that call themselves the 50+ Posse. She gets up early in the morning to workout.

Around 2015 she started bicycling. She was active in the Slow Roll bicycling group in Cleveland that meets every Monday at different locations to ride through the city for about ten miles. It is good for beginner bike riders because the group rides slowly. Other cities also have Slow Roll bicycle clubs.

Linda retired in December 2015 and started swim lessons in January. She progressed quickly and was swimming the length of pool by May. By winter, she had already logged in 100 swimming miles. Now she swims for two hours, once she’s in the pool.

She is very real in sharing her story about becoming a triathlete after retirement.

Although she has had lupus for 16 years, she doesn’t “claim it.” Linda changed her diet to avoid foods the doctors said would trigger joint pain, took the medications that they prescribed for her and became very active.

Her first triathlon experience was in January 2018 at the Twilight Tri in Cuyahoga Falls, Ohio. She enjoys indoor cycling at the Cycle Bar in Hudson.

Motto for the biking groups that she belongs to is “No One Left Behind.”

Links mentioned in this episode:

  • Black Girls Do Bike https://www.blackgirlsdobike.com/
  • Slow Roll Cleveland http://slowrollcleveland.com
  • Black Girls Run https://blackgirlsrun.com/
  • Member of Cleveland Triathlon Club. Trains with them. https://www.clevetriclub.com/
  • She uses the runkeeper phone app: https://runkeeper.com/
  • The Great Ride https://www.wqed.org/ride movie about the Great Allegheny Passage (GAP) trail and the C & O bicycle trail that features members of the Black Girls Do Bike group.
  • Maps and info about Bike riding in NE Ohio, Cleveland and Akron : http://www.bikecleveland.org/wp-content/uploads/2015/03/Bike-CLE-spreads_bleed-no-marks.pdf
  • NE Ohio Bike trails: https://www.ohiobikeways.net/neregionlist.htm Akron: https://www.ohiobikeways.net/akron.htm
    Cleveland: https://www.ohiobikeways.net/cleveland.htm

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