Category: Motivation (Page 5 of 6)

Recording Your Body Measurements

September 13, 2018 / Jill McCauslin / 1 Comment

Today I want to talk about the value of recording your body measurements. We’ve talked about weighing ourselves in this blog (To Weigh or Not to Weigh) and I think that’s a useful measurement to track. It’s certainly useful to know that your weight jumped five pounds in the past month.

I gained some weight on my super-duper exciting summer of travel and now I’m trying to take it off. I went to the beach twice and on a ten-day visit to Italy and had a great time. There always comes that moment when you come home and jump on the scale. Sigh. Putting weight on is so much easier than taking it off. It doesn’t seem fair, but I guess it’s also a lot more fun to put the weight on than to take it off.

I’m back to working out and I’m training to run the half marathon at the end of September. That actually made me start thinking about the weight because I figured the running will be a bit harder if I weight more. It’s hard enough running 13 miles without adding extra weight.

I keep a log of my weight. It’s just a paper journal that I use to write the date, my weight and the body fat number that my scale gives me. I flipped back to last year and found that last year in September I weighed 5 pounds less. OK, so I felt a bit better because it feels like I gained more than that. It made me feel a bit more confident about running the half marathon.

Tracking Body Measurements

Besides recording my weight and body fat percentage, I also measure myself about once a month. I weigh my waist, at my navel, the widest part of my hips, and around my right thigh. Once in a great while I measure my neck but it’s difficult and I don’t think that number is very accurate. I don’t measure anything else because it’s hard to do on myself. These numbers work well for me. These body measurements allow me to see my progress or lack of progress.

I write these numbers down in my log too, which allows me to refer back to them when I want.

When I returned from all of my vacationing, not only had I gained weight, my measurements had all gone up by an inch or more. That was alarming to me. So this is what I checked today. I’ve only lost a couple of pounds since I gained the weight over the summer but my measurements have improved. I’m not quite where I was at the beginning of the summer but it’s going in the right direction.

Here’s the interesting thing. I went back to September 2014 in my log. (Yes, I’ve been keeping this log for a while.) My weight is about the same number as it was then BUT my measurements are still consistently less than then. So, I weigh the same but I am thinner. That’s because I obviously have more muscle now and less fat than I did then.

This is why just fixating on what the scale says can be so misleading. Weight only tells you so much. It’s a great indicator of how you’re doing but don’t count on it as the ultimate fitness number.

You can do a similar thing by using a pair of jeans or some other item of clothing and try it on periodically. I like having the actual numbers but you may not like data as much as I do.

Body Measurements at the Gym

Besides the measurements that I do monthly, I get assessments done at my gym where they weigh me, calculate my body fat, and take body measurements. They do more measurements than I can do so that’s also nice. Besides waist, hip, and thigh, they include chest, arm, and calf. I do this approximately every six months or so. It’s also a great way to keep my eye on my progress. Sometimes I’m delighted by the results. Sometimes I’m not so happy and I work on a plan to improve what I’m doing.

Body Fat

I’ll do a separate post about body fat some time because I’ve had this measured in different ways. It’s interesting how those results can vary.

For my own personal log, I just use the number on my Fitbit Aria scale. I know it’s not the most accurate body fat measurement but it’s consistent. I can see how I’m doing on a daily basis. So right now my scale tells me that I have more body fat than I did six months ago. It goes along with tracking my weight.

I don’t know that it’s the most important data in all of this but I track it just because the number is there in front of me.

Recording Body Measurements

Here’s my advice on tracking weight and such. Include measuring some parts of your body. Just grab a measuring tape and weigh what you can. Record it somewhere. If you use a food tracking app, you can usually add it there. I just write it down in my trusty journal because it’s quick and easy. Plus, I use food tracking apps inconsistently so I hesitate to rely on one for this.

I use a Fitbit Aria scale. That means it uses the WiFi in my house to access my Fitbit account and logs my weight and bodyfat percentage whenever I use the scale. Therefore, that data is also available online. I don’t log my body measurements there so that’s not included. I bet I could find a way to include that information if I wanted.

Fitbit probably knows more about my body than my doctor but that’s a discussion for a different day.

I find it helpful in my journey to be fit and strong to keep track of how I’m doing. When I start to feel negative about myself, I go back and see how far I’ve come. If I see that my numbers are backsliding, I can begin to focus a bit more on how I’m eating and making sure that I’m getting in my exercise.

Mid-August: Run Run Walk Run

August 18, 2018 / Chris Brown / 1 Comment

I’m back to training for the Akron half marathon at the end of September. The MS150 ride is a great cross training for running, but nothing really prepares you for a long run than… well… running.

Despite the humidity, I love a mid-August run:

It is still officially summer
Lots of flowers along the trails
Time to reflect during the run
Great feeling of accomplishment after a good run

When I started this training run, I remember feeling a bit out of breath and had to remind myself, “Start slow. Give your body a chance to warm up.”

It’s funny. All these times I’ve been running, there is something that makes me want to go too fast at first. My blood has to start pumping a little more. Heart beating a little harder. And then about 7 or 8 minutes into it, I’m not sure what it is, but my arteries feel like they are open and I really like running again.

I’m pretty sure it’s not just me. Does this happen to you too, when you start exercising? I feel the most like quitting during the first 8 minutes. And then it’s not too bad.

It really gets good about a 30 minutes into it. The endorphins start pumping and I get that “You are rocking this” feeling. I guess that’s the runner’s high they talk about. I think that’s one of the many reasons I love running.

Knowing that feeling is coming helps me keep going to get over that starting hump that I’ve got to break through to get to the good part!

For this run, I forgot to bring my head phones, so I just let my mind wander a bit:

Was it only a year ago, running on this same trail and running a little more than 7 miles — that I farther than I ever did in my life! What a feeling of accomplishment.
What is a good mantra for today? Click thru to get the Becoming Elli list of mantras. I wanted to pick a simple one to say to myself during the beginning of this run. I ended up just using a two syllable mantra that I chanted to myself: “Elli! Elli” EL (left foot down.) LI (Right foot down.) EL (left foot.) LI (Right foot.). EL (left.) LI (right.)
I daydreamed about how in the heck did she beat Thor anyway? It must have been the training! Bet she was lifting weights and doing one legged squats.
Maybe doing more one legged squats would be good for me. Good for balance. Good for strength. Good for my Achilles. (I use straps, still working on “just” me.)

By this point I had captured my breath. Since the last few weeks have really been devoted to riding, not running, I didn’t want to over do it on my Achilles, so I adopted a run, run, walk, run pattern.

It was actually three minutes running, one minute walking, but I tacked the last run on after the walk, just because it helps me psych myself out by breaking up the run with a walk in between. I look at those four minutes as a set and then keep repeating it throughout the workout.

I tried not to think about the humidity. But I know my heart rate is faster and my pace is slower with the same amount of exertion, when the humidity is high.

Mid-August seems early for school to start, but it started around here this week. There were lots of kids standing at the end of their driveways, waiting for the bus.

Maybe that’s why I didn’t see very many people while I was out doing the run.

Over the 45 minute period, I saw one walker, one bike rider and one other runner. Ironically, I actually recognized two of the three people. They were from my gym. That makes me smile. Having the routine of regularly going to the gym keeps me staying fit, doing my exercise and expands my friendships. And I guess that works for other people that go to my gym too.

The more you do… the more you do. The more you can do.

All in all, I didn’t run extremely far. And I didn’t run extremely fast. But I was out there, putting one foot in front of the other.

I made my walking cool-down really fun by taking photos of some of the blooms I enjoyed during my mid-August run. Goldenrod. Queens Anne Lace. Joe Pye Weed. These flowers are fleeting and in another month, most will be gone. Just like the summer days!

MS150 Bike Ride Recap

August 11, 2018 / Chris Brown / 3 Comments

Last Saturday and Sunday I rode in the Buckeye Breakaway bike ride fundraiser. It supports the National MS Society and also the folks in Ohio who have MS. Multiple Sclerosis is not well understood. They don’t know what causes it. Sometimes it will go into remission and go away… only to return years later. And they don’t know how to cure it. My sister was diagnosed with it about 13 or 14 years ago, so I have a personal connection to this disease.

Saturday morning – sun just coming up. Preparing for the 2018 MS150 ride.

Perhaps you have someone who has had trouble with MS, cancer, heart disease, diabetes, Alzheimer’s, mental illness or any number of other diseases and have thought about doing a walk, run, ride or other physical fundraiser to help combat the disease. Personally, I like these kinds of fundraisers much more than a fancy dinner or a silent auction.

The Skiers On Bikes team raised over $10,000 this year and over $120K to date to combat MS.

I think being involved in something that is challenging, something you have to train for, plan for, and raise money for gives it more meaning.

Here is my bike ride recap of the 2018 Buckeye Breakaway:

Organization: The MS150 ride is extremely organized. They have been doing this for years. I mean, they even brought extension plugs so there would be plenty of plugs to charge our phones in the gym. It was easy to know where to go with all the signs and they outdid themselves once again with the Start and Finish blow up signs at the beginning and end of each day. When you create an account you can make your own personal page to explain your reason for fundraising. And our team website was updated instantly when someone made an online donation. Checks take them a lot longer to post. We had lots of emails from the organization with instructions to what to bring, what the schedule was and options for doing different routes. One person on my team did the extra 25 miles loop before lunch for a full 100 miles on Saturday. By the way, he is 76 years old and the strongest rider of our team. He says its all in the training. It was his third “century ride” this summer.

Price: It was $20 for me to register for this fundraiser, which is significantly less than many of the races. However, before you are allowed to ride, you have to agree to raise $300 for the fundraiser. There is one team that is sponsored by a brewing company that will pay the registration for you. Of course that was the largest team! While it may seem difficult to raise $300, it is amazing how many people are affected by MS and willing to give a donation.

The ride is 75 miles from Brunswick Ohio to Ashland Ohio with 5 rest stops and an lunch stop.

Location: We started early morning (arriving at 5:30 am) at a high school that is about 1 hour from my house. I was very glad everything was packed the night before. By the time we loaded our luggage on the truck, made a trip to the bathroom, and unloaded the bikes, it was time for a team photo. We got off to an early start with the first riders at about 6:35am.

Course: The course was extremely well marked with white spray paint at the intersections before and after turns, as well as green signs. Rest stops had large signs. The ride had lots of hills, however for the most part they were rolling. It would be really tough running, but most hills would allow you to get some speed up going down and on the flat before they went back up again. This is where I was thrilled to have what’s known as a “granny” gear… a third gear in the front of my sprocket. It allows me to pedal up a hill at 3 to 4 miles an hour. The trick is changing gears at the right moment so you don’t lose momentum, but it’s not too hard to pedal. There were potholes on the route – after all, this is Ohio! But most of them were well marked. The best thing about the course this year is that it was almost all back roads and neighborhoods – not 50-55 mph highways or congested roads. While I was always on my guard, it felt much safer and I don’t think that there were any accidents.

Rest Stop Food: Throughout the day there are 5 rest stops with fresh fruit (bananas, oranges, peaches, grapes) and junk food (peanut butter crackers, potato chips, fritos, peanuts, candy) as well as huge coolers of water and Gaterade. It was the ice that made me the happiest during the hot afternoons!

Lunch Food: The lunch stop was at a school and had more food than I can list. At least seven types of sandwiches, five types of salads, four choices of fruits, six types of beverages. It’s a bit of a blur. Many people say, “This is the only 150 mile bike ride where you will gain weight!” And they are not kidding! Although throughout the year I make it a point to never eat potato chips, I did make an exception for this ride and had a bag each day for the salt.

I took this screen grab when we were relaxing under the tent at the after party on Saturday.

After Ride Food: After the first day, there is a beer tent and you’re given 3 beer tickets. I am not much of a beer drinker and only had about a half a beer. Actually I was much more interested in the salty snacks. We had an incredible all-you-want-to-eat dinner at Ashland University’s award winning cafeteria which had a six food stations (main course, steamed vegetables, pasta bar, deli, grill and dessert) and a salad bar. Did I mention it was all you can eat?! By the time the day was over on Saturday, my FitBit said I burned 4,547 calories. Even still, I tried to make good choices. And I was feeling too tired to eat too much. Something about knowing I would be riding another 75 miles the next day made me feel very much like the food was fuel more so than just enjoying a meal.

Even with drinking one full water bottle between all five stops and at lunch, I still was feeling a bit dehydrated. I think also had parts of two water bottles with Gaterade in them. I make sure I have lots of liquid! I got some sun (my sunblock had sweated off) so I’m sure the sunburn contributed to my feeling dehydrated as well.

Massage: Several different massage therapists volunteer their time to provide massages to the riders. I always take advantage of this, especially after the first day. My shoulders tend to get tight from riding over bumpy roads and honestly, I don’t think about proper form often enough. (Shoulders down and relaxed while riding!) Most of the time I’m chatting with friends, not thinking about keeping my shoulders down. Anyway, a good 20 minute massage sure did feel good for getting my shoulders loosened up again!

Overnight accommodations: There are lots of choices. Some people take the bus home at the end of the first day to make it a one day experience. Others rent a hotel room and there are buses that shuttle the riders. On campus, there are three choices, camping, dorms or the rec center. I prefer to get a good nights sleep in air conditioning, so I selected the rec center. It’s almost brand new and has great showers. We set up in the gym and it was lights out at 9pm. Some folks were asleep already at 7:30, but I know I’d be awake at 3 am if I did that. I managed to keep my eyes open until 8:45! The AC was so cold that even thought I had a sleeping bag, I added an extra shirt in the middle of the night because I was cold. (Maybe the sunburn played a part in that!)

Weather: Our weekend weather was beautiful! Early morning had dew on the grass but no fog, which was great. Mid morning was in the 70’s which is perfect riding temperatures. After lunch it got quite hot, especially on Sunday. I ended up wrapping ice in my neckerchief and allowing it to melt down my back during the bike ride. With the hot sun and temps reaching into the low 90’s, I know that the ice kept me from getting to that overheating point.

Riding with the SOBs on the MS 150 bike ride fundraiser

Loved riding with the SOBs in the back roads of Ohio. The weather was perfect!

Team: I believe I have the best team – we’re called Skiers On Bikes (SOB’s) and we have matching bike jerseys. It makes for good conversation as riders pass us or we pass others. It’s easy to spot your friends in the crowd of other riders as well. There is a lot of good-natured teasing, silly selfies, posing along the route, and especially encouragement to keep mental spirits high. So much of this long ride is a mental game, much more than physical. I think my team members are experts at keeping it light with jokes and silly stories.

Swag – Each one of the riders received a 2018 medal and a participant T-shirt. Top fund raisers get special t-shirts and a bike jersey depending on level of funds raised.

Recovery: After I got home, it sure felt good to sleep. I had iced my Achilles and rolled my legs with the foam roller, but sleep was the real key to my recovery. Deep-beautiful-sleep in my own bed. Monday evening I took a restorative yoga class (the kind of yoga where you lay around in a position for about 10 minutes until your muscles fully relax, then move into another position.) I’ve been drinking lots and lots of water, eating my vitamins, vegetables and making sure I get enough protein. I have done some walking, but today I will get back into my “normal” routine. And I even have another bike ride planned tomorrow morning!

Funny thing, after the bike ride on Monday morning, I had gained 6 pounds over the weekend! But now, I’m not only down to my pre-ride weight a week later, I’m down two whole pounds. I think it is the salt and water retention. And all the hard work my muscles do. I’m very blessed to be fit.

Lots of training throughout the year with spinning indoors and cycling outside when possible makes this a very satifying and fun experience.

This weekend is my hardest weekend of the year. I have that deep satisfaction of knowing I did something that a few years ago sounded impossible to me. At 61, I’m feeling really proud of myself.

If you’re interested in getting a team going for something like this, I would be glad to talk to you about it. It is deeply satisfying.

What I Have Learned in 7 Years of Training for my Annual 150 Mile Bike Ride

August 4, 2018 / Chris Brown / 1 Comment

I’m doing the MS150 bike ride this weekend!

Before I got fit, if you had told me that I’d be comfortable riding 150 miles on a bicycle, I would have thought you were crazy.

The first ride I took with the team I eventually joined, I remember really wanting to turn around before we had even ridden 4 miles. I was riding a hybrid-style bike with big heavy tires and a wide puffy seat. I thought it would be comfortable, but I now know that a street bike with skinny tires and a tiny seat, that fits my sit bones, is way more comfortable and easier to ride.

It all started in winter of 2011 when I tried spinning at my gym. I signed up to do the 150-mile bike ride. This year is my 7th year in a row. I ride it every year as a fundraiser for MS research with my “Skiers On Bikes” team.

Besides being a good way for me to stay in shape, build some wonderful friendships and enjoy a hobby that has become my favorite spare time activity, I’ve raised lots of money for a very important cause.

2011 with the Raleigh Record

My First Year
I knew I couldn’t make it all 150 miles on that hybrid bike, so I looked for an old street bike at yard sales. I found a Raleigh Record and bought it for $35. We put new tubes and tires into it.

That first year it took me all day for the first half of 75 miles. It was hot, hot, hot and I really wasn’t sure I was going to be able to complete it.

The second day it rained. (NO, actually it poured.) But I fell in love with bike riding. Since then I’ve since invested in a different bike, some additional equipment and have pedaled thousands of miles.

Since then, all that bike riding has taught me about fueling my body. Riding lots of training rides has helped.

Here are a few things I’ve learned in training for this 150 mile bike ride for 7 years in a row:

Weather:

You can’t control the weather, so quit worrying about it. I try to plan for bad weather, but enjoy the good weather! (Wear sun screen and sunglasses. Bring a raincoat.)
You can enjoy the bad weather too because it makes you appreciate the good weather more! (Wear a baseball cap to keep the rain out of your eyes.)
When there is snow and ice everywhere, don’t try to ride outside! Go skiing instead to enjoy the weather!

Food:

Potlucks are fun, but it is really easy to overeat.
Don’t bring chocolate covered energy bars on a hot bike ride. They melt.
Pack something that keeps (like nuts or packaged gels) so you have extra energy with you if you really need it.
Two water bottles are better than one.

Other Riders:

Don’t compare yourself to the other riders. Everyone else has their story, their training history, their injuries and their motivation for riding.
Don’t leave anyone behind. It’s important to build the confidence of new riders so they will join you again next time. And sometimes YOU will be the slow rider.
Make it more fun by riding with other people. This keeps me coming back for more. And I’ll show up even when I’ve had a bad day because I already told someone else I was riding.
Be vocal so people know what you’re doing. Ring a bell to alert people. Watch out for the other guy but make your own decisions in crossing roads, merging and deciding where to stop.

Equipment:

Bicycle pants with a padded butt are worth the money.
Learning how to fix a flat tire is a very good thing. And it’s even better when you can help someone else.
It takes practice and time to build the muscle memory so that riding a bike is more automatic. I’m talking about the toe clips that attach my sandals to the pedals, two hand breaks on the handlebars and left/right gear shifters for the front and rear gears.
Toe clips give you A LOT more power. If you aren’t comfortable with biking shoes being locked onto the pedals, baskets that you slip your toes into also help and are quicker to release.
Flashing lights helps drivers and other bikes see you.
Storage is good. I have a handlebar pack for a raincoat and a light, a seat pack for a spare tube, tools and a CO2 cartridge, as well as a fanny pack for my epipen/phone and cash.

Saturday morning (today), we leave the parking lot around 6:30 am when the sun comes up, ride 75 miles and I expect we’ll get to Ashland University around 2 pm or so. Then Sunday morning we’ll do the same ride in reverse.

I promis to write a re-cap next week with photos to let you know how it went. – Chris
Leave a comment or question below.

Gardening is Much Easier Physically For Me Now that I am Fit

July 21, 2018 / Chris Brown / 0 Comments

People who have known me for a long time, know that I love gardening.

Since I lost the weight and started exercising regularly, my gardening time is part of my “free time” that has been traded for exercise classes and bike rides. It is physically easier than it was 10 or 15 years ago. Gardening used to be my main form of exercise then and I would spend hours with my plants.

Gardening is much easier physically pink flowers

Hollyhock, Japanese Iris and Rhododendron

Perennials vs Annuals

Luckily, I planted perennials, which mean they come up year after year. They have beautiful flowers that bloom for just a week or two. The downside of perennials is that the beds need to be weeded. I prefer perennials over annuals. Annuals give color all season long, but they only last one season.

Peonies (with pine tree dust), Rose of Sharon tree and Yucca Plant

I am counting my fitness blessings and easier gardening is one that I am starting to take for granted. During my 40’s when I was gardening a lot more, it was hard to bend over, difficult to stay on my knees and much harder to get up again. Weeding my perennial plants and bushes got a lot easier in my 50’s after I lost weight and got more fit!

Spice bush, PJM bush and Black Eyed Susans

Seven ways gardening is much easier physically now that I am fit:

It is easier to bend
My knees don’t hurt
I can carry more weeds over to the compost pile at a time
Moving mulch isn’t nearly as hard
I don’t need as many breaks
It’s a LOT, LOT easier to get up again
My back doesn’t hurt after an hour of working in my gardens

My biggest gardening problem is that I am usually riding my bike or going for a run when I used to be tending to my gardens! Ha ha! Finding the time to weed and enjoy my gardens is more of a challenge. I love the colorful flowers and they make my heart sing!

Do you enjoy gardening? Has your fitness made a difference in your enjoyment? What hobby do you have that has been made easier since you became more fit?

What I Learned about Myself During the Twinsburg Duathlon

June 9, 2018 / Chris Brown / 2 Comments

Last Sunday I learned a few things about myself when I did the 2018 Twinsburg Duathlon. My race recap of this “Run-Bike-Run” event will give you my thoughts as a first time participant.

For all the Becoming Elli women over 50, who want to try something challenging, but have hesitated – I say “Do it!” Maybe you haven’t done it because you are worried about what someone else might say or feel like you might be embarrassed or aren’t sure how it will go. I’m reminded of this quote: “Do one thing everyday that scares you.” – Eleanor Roosevelt

I learned that the feeling of accomplishment is even more sweet when you have these feelings to begin with.

Believe me, I had a lot of feelings and thoughts going into this:

Anxious – some “not-so-encouraging” thoughts were popping into my head
Eager – for the biking section, because I felt confident in my abilities on a bike
Apprehensive – those butterflies in the belly feeling
Curious – how does it all work? How should I prepare?
Will my bike look extremely old and out of place?? (Never mind about me!!)
Will I get mixed up in the transition? How does that even work?
Will it be too hard for me and I’ll have the walk the whole 3rd leg?
Will I get lost? (since I know I was going to be one of the slowest, usually I can’t see the person in front of me when there are only a few 100 people in a race.)

If you’ve ever challenged yourself past your comfort zone, I’m sure you’ve felt a lot of these feelings. I had been aware of the Twinsburg Duathlon for many years. This year, I won a complimentary entry into the race at the Team ER annual banquet. My company sponsors the team’s website and this year I competed as a member of the team.

The Twinsburg Duathlon is put on by Northcoast Multisports in the city and township of Twinsburg, Ohio. You may have heard of Twinsburg because that is where the annual Twins Day festival is held, when thousands of twins and other multiples come to celebrate.

The duathlon means that there are two sports. In this race, there are actually three legs to this race: two miles to run, ten miles to bike and then another two miles to run on that same course again.

My overall reaction:

Two thumbs up! A very fun experience! Although I thought it was easier physically than the half marathon, in several ways this race was more challenging mentally. There were lots of moving parts.

It was a very well organized race with great communication, a well-planned course and clever awards for first, second, and third in age groups, first timers, teams, and overall male and female winners. There were about 100 participants with 13 relay teams where one member would run the race and then tag the other member who did the biking. The race director announced that there was even one team of 80-year-olds in the race! I wanted to talk with them. Honestly, they must have looked very young and I couldn’t tell who they were. The ages of the teams weren’t listed in the race results.

Individual participants ranged from 14 to 70. It did feel like a variety of ages, but one of the first things that struck me was how fit everyone looked.

The weather was sunny but 65 degrees. Low humidity. PERFECT!

There were some of the athletes who looked extremely focused and had obviously competed in things like this before. There were plenty of others who, like me, were “newbies” and asked lots of questions.

One of the trickiest parts of this race is switching sports – your final time includes your transition times. I put my helmet, gloves and bike shoes on a little towel next to my bike. Many of the experienced riders put their helmet on their handlebars and didn’t waste time wearing gloves. I tried to follow the guidelines of “Run your own race.” “Nothing new on race day.” and “Stay in your comfort zone – aka – don’t overdo it because the guy next to you is 30 or 40 years younger!”

One of the rules is that you can’t take your bike off the rack unless your helmet is on your head. Safety first!

Most of the bikes were incredible. It was a bit intimidating as my bike is 30 years old, but I know it fits me and the bike can go much faster than I can.

Although I have a lot of biking riding experience compared to the average person my age, I am not an experience racer. This was only the second time I raced on my bike and the last time was 5 years ago.

Twinsburg Duathlon Race Recap:

I ran the first two miles like it was a 5K, trying not to shoot out like a rabbit at the first mile. The course had some hills so that certainly helped to slow me down. I had walked the course the day before I picked up my bib, so it didn’t surprise or intimidate me.

We ran around the football stadium and along the back of the park where the town holds outdoor music concerts. Then around past the outdoor swimming pool. What a great way to showcase the town entertainment.

2018 Twinsburg Duathlon staging area | women fit and strong over 50

My helmet, shoes and gloves are on my little blue towel.

There are five parts to this duathlon:
1) Run – 2 miles. When it was time to start running I had already taken my spot at the back of the pack. I know that other runners are annoyed having to pass slow people and more importantly, it is hard for me to “run my own race” if a lot of people start passing me. Then I go out too fast, which will cause me to finish too slow. This course had a few hills and one water station at the halfway point.

2) Transition – This was the mentally challenging part! Here is what I told myself: Enter at the run in section, find my bike. Take off running shoes, put on biking shoes. Then put on gloves and helmet. Take bike off rack. (The front of the seat hangs off of some pipes.) Walk the bike to the tape, which marks the start of the bike race area. Mount the bike safely. Start riding! This transition took me just over a minute and a half.

3) Bike – 10 miles. The bike portion started on a slight downhill out of the library parking lot, before a sharp right onto the street. About 50 feet of riding and then a right into a lightly traveled condo street, which had a slight uphill grade. I liked that they had so many volunteers pointing the way and helping with traffic. Immediately I felt my anxiousness about that worry fade into the background.

I had clips on my bike sandals to attach them to the pedals. This helped so much going up hills! In my head was a solid chant of “Pull… pull… pull” as I rode up the hill.

Police helped direct the traffic. The right turn onto route 82 went smoothly and crossing lanes over route I-480 bridge was easy. Being that it was 8 am on a Sunday morning helped too. I only saw one car at that area. Not sure I’d want to attempt it without the police because that’s a tough area/intersection. The miles cruised by without too much excitement or effort. I probably should have pushed harder, but I wasn’t sure how much energy to save for the second run.

During mile 7 and 8, there was a lot of up-up-up steady grade uphill climb. Shout out to the woman behind me who had my back! Every time a car would be there, she’d shout out “CAR BACK” which was the nicest thing. I so much appreciated it! I love when competitors are helping each other! We got a photo together at the end of the race, but I can’t find it in my photo gallery.

Just before getting off my bike I saw Jill cheering me on and gave her a thumbs up. It was starting to get hot outside. So great to see a friendly face and hear Jill’s voice supporting me!

Twinsburg Duathlon 2018 staging area - Women over 50 fit and strong

The bikes hang from their seats over a pole.

4) Transition back to running – off came the gloves, off with the helmet, off came the sandals. Popped on and tied the running shoes… ran out the race opening in the back of the pen. Gave two high fives to some Team ER members who had already finished the second run. Ran past the water station (I had been drinking from my water bottle on the bike) and out the side of the chute to begin the second run.

5) Run – 2 miles. This second run was wild. My legs felt really funny like when you hop off the treadmill after doing a run. Kinda wobbly and it took me a while to get back in the groove.

I had already given myself permission to walk the second part of the run course if needed, but my pride wouldn’t let me actually walk when I was starting out down the chute. And then the runners were running their final sprint for the finish towards me. Many of them offered support to me saying things like “looking strong”, “you’ve got this” “You go girl” which was very energizing to me. I tried to do the same for runners coming towards me.

I was trying to remember to keep a smile on my face because I’ve heard from several places that smiling tells your body it is doing great. Something about your face muscles unconsciously tells your brain how you’re feeling.

I finished feeling great. I was delighted with my results. And pleasantly surprised when Jill told me I won my age group! It helped that I was the only one in my age group. Next year I’m hoping to have many more women in my age division for this awesome race. This is a shout out to you to join me as a team member or an individual next year!

I learned this: doing something I’m a bit scared about makes me feel so super charged when it is over and I did it!

Have you experienced that feeling? Let me know by leaving a message below or click here to email me.

The Marathon of Maintaining a Weight Loss

June 2, 2018 / Chris Brown / 1 Comment

After gaining weight following a fateful Girl Scout Camp weekend in the mud (injuring both of my Achilles tendons,) I realized I had to get back in shape or I’d continue to gain.

In October 2007, I began eating better. Then I started exercising. Slowly the weight came off and I got more fit. In July 2012, I hit my goal weight, then went a little lower as a buffer zone. I lost 70 pounds and for the most part have kept it off – with a few ups (in the winter) and downs (in the summer.) Right now, at the beginning of summer 2018, I’m about 10 pounds over my goal weight, but am feeling strong and fit from I gaining muscle. Because I’ve been focusing on losing the weight and then getting fit and strong for the past 11 years, I feel younger and am more active now than I ever felt during my forties.

Two weeks ago, I ran the Cleveland half marathon race. Tomorrow, I’m trying something new – a 14 mile duathalon that includes two miles run, ten miles bike and two miles run. I’ll let you know how it goes!

the marathon of maintaining a weight loss

Chris running in the Cleveland Half Marathon on May 20, 2018.

I believe that staying fit and keeping the weight off is a lot like a marathon. It’s a challenging road of finding the right mix of exercise, sustainable recipes and mindful eating patterns. Just like in a real marathon, there are hills – both up and down. There are water stations of support, along with wide open empty spaces where your mental toughness has to get you through.

Music, mantras and crowd support makes a big difference.

Sometime I think it is my activity level of running and biking in the summer that makes it easy to not be hungry. I just feel more focused on fun. But maybe it is the cold, overcast days in the Ohio winters that make me feel like eating and hibernating.

Regardless of the season, I have to be on the lookout for emotional eating. Whether it is too much grazing from a fabulous potluck before the Jimmy Buffet concert, birthday celebrations with double chocolate cake, or giving in to the cravings of “comfort food” following a loved one’s doctor visit – if I give in to emotional eating, it derails my successful efforts in the marathon of maintaining a weight loss.

I have found that there is a lot of support and many resources for losing weight, but not many available for maintaining a weight loss. If you’ve been a loyal reader or podcast listener, you know that one of my goals for the Becoming Elli website and community is to become a great resource for maintaining a weight loss.

Here are some of my more successful weight maintenance tactics:

* Getting on the scale everyday – especially when I don’t want to. Most days I find it routine to get on the scale and record the weight of my body. It’s even more important to weigh on days after an event, when I know it’s likely I’ve gained a bit.

* Keeping track of what I eat using My Fitness Pal. When I first was losing weight, I went to Weight Watchers and logged things on a paper tracker. Then later, I tracked on the WW app with smart phone. Now, when I do track, I use the My Fitness Pal app. I like how it shows the macros. It also works with FitBit so days when I’m super active and need more food, I can eat more while not going over. Even with the ease of an app, why is it easier to measure and track exercise and my weight, but not to measure, weigh and track food? Even when I was seriously dieting, I find it difficult to track my food, let alone weigh it on a scale before the meal. That is a subject for a whole separate article!

* Signing up for a race, then training for it. I’ve heard that there is a calculation that every additional pound adds xx number of seconds on to your time. Maybe 10 seconds per mile? Being “in training” helps me consciously make decisions about food, instead of just digging in.

* Saying “No, thank you” to fancy desserts. In many ways I am lucky in that I don’t really crave fancy desserts. Unfortunately, if they are sitting in front of me, I will eat them, partly because everyone else is. It’s odd. I wouldn’t seek out cake or mousse or whatever, but if everyone else is eating it and I don’t conscientiously think about it, I’ll just eat 600 calories of non-nutritious, high-calorie sugar-filled dessert.

* Thinking about my joints and ligaments. I’ve heard that every extra pound on your body feels like xx pounds on your knees and joints. Maybe 5 times? This tactic is wonderful motivation for me to really continue exercising but make sure I don’t overdo it.

* Making my “go to” recipes. There are various meal plans that I fall back on time and time again — things I love to eat, that are nutritious, satisfying and delicious. You’ll find some of the recipes that I have shared are ones that help me to not regain the weight.

Do you feel like you are running a marathon for maintaining a weight loss? If so, what maintaining strategies and tactics do you use? When you get a chance, please leave a comment below or email me at Chris at my Becoming Elli email address. I’d love to hear your strategies!

5 Reasons to Run a 5K

April 28, 2018 / Chris Brown / 3 Comments

What’s the magic of a 5K? Why is it such a popular race?

If you have never done a 5K, you may be wondering about doing one.

What to expect: A 5K is 3.1 miles. It is a long enough distance that you should prepare. Don’t just decide to run it without training for it — unless you regularly run a similar distance and have pretty good cardio.

I made that mistake with my first 5K. The very first 5K I ever did, I hadn’t trained a bit, I was very overweight and I was shocked how hard it was. The course had hills and it was in the middle of April. It was a race that isn’t held any more – called the Bogsucker Strut. (I think a bogsucker is a bird.) The Bogsucker Strut 5K was held in Twinsburg, Ohio in early April. On that particular cold and rainy morning, I ran it with zero training. I didn’t know about racing. I started off as fast as everyone else, but in less than a minute I had to walk. There is no record of my finish time that I can find on the internet. I’m not even sure of the year, but I think it was 2004. I do remember having ordered an XL shirt. And it was tight. I came in last – way, way last. As in, no one was even at the finish line, except my husband. (Other years’ results show the last place person was at a 11:30 pace, which is faster than my Personal Record.) They had already finished the announcing the awards when I got to the end. Not a good memory. It took me a very long time to ever try a race again.

Now I love to race, but I did most things wrong about the first one. I would suggest if you decide to do a 5K for the first time, don’t do one in Ohio in early April — it seems only the serious, experienced runners go out that early. (The photo to the right is a local fundraiser in 2015 in my town called Race to the Taste, usually held on Labor Day Monday each year.)

There are lots of reasons to run a 5K. Here are 5 reasons I would suggest it:

Fundraiser – many of the 5K’s are fundraisers for disease research or schools or other worthwhile causes. So by registering for the race, you’re supporting a good cause.
Timed results – Year after year, you can compare your results to see your improvement! Many 5Ks have timing chips in the number bibs or on the shoes or at least a giant clock. You can run the race and have a line in the sand. I like to compare my time from one year to another. It almost always varies by the weather and how much I weigh at the time or how much I’ve trained, if my achilles is acting up, etc. But running the same course, at least the hills and terrain stay pretty much the same so I can compare year after year.
Friends – My next four 5K’s were walking with a friend in 2009, I think. We were doing Weight Watchers together and decided to “earn more activity points” by walking some races. Although we came in last or near the last (back of the pack) with the other walkers, it was really fun! It almost took an hour when we were walking. We paced around 20 minute miles and the 3.1 mile distance was a challenging distance for me at the time.
Affordable – Here in Ohio, a 5K in a smaller town is about $25. With that, you usually get a t-shirt, a bottle of water and a banana, plus the bonus of people encouraging you at the one or two water stops. Sometimes there are volunteers holding up traffic so you can easily cross roads where you generally have to wait for traffic.
Motivation – Signing up for a 5K as a first race means thinking about it, working toward it. The couch to 5K program is a great way to start. I find that wearing the t-shirt to remember the race is added motivation afterwards to stay in 5K shape. When I wear a race t-shirt out – it always seems someone comments and makes mention of the event… and that comment motivates me to do another one.

I’m doing a 5K early tomorrow morning and I’ll post my photo on the Facebook page. When you run your 5K, please post a photo of you at the finish line on our Becoming Elli Facebook page! Or if you are shy about it, joint the private Becoming Elli group on Facebook and post your photo there instead! See you at the races! – Chris

When Motivation Fades, Discipline Steps In

April 19, 2018 / Jill McCauslin / 1 Comment

So, you start a new way of eating or you start a new class at the gym, or you start a new walking regime. You go strong for a few weeks and then your enthusiasm wanes. You know that feeling when your motivation fades?

Do you ever say any of these things?

“I just don’t feel like doing it today.”

“I think I’ll just sit on the couch and rest today.”.

“I deserve a cheat day.”

“I’m tired. I’ll do it tomorrow.”

“I’ll get back on my way of eating after the weekend.”

“This one time won’t hurt.”

“I’m just not motivated now.”

I know I have said these things and sometimes I let these thoughts prevent me from doing what I’ve promised myself I’m going to do.

How do we get around this way of thinking?

I think we forget about motivation and instead think of discipline. If you make something a part of your life, you don’t really think about if you feel like it. You do it, even when you’re tired or bored or distracted by a new TV show. It’s why we brush our teeth at night, even when we’re exhausted and just want to go to bed.

When that first burst of enthusiasm comes, you decide, “oh yes, this is what I’m going to do.” and you’re convinced you’ll always want to do this. The trick, I think, at that point, is to work hard to make the new thing a habit. It becomes a part of what you do. So, every Monday, you go to yoga, or every Saturday, you take that boot camp class. Or, every day you get your 10,000 steps minimum. You do this consistently until you no longer question whether you do it, you just do it because that’s what you do. There’s no thinking about it.

I know when I quit attending my Saturday morning class at the gym, it became difficult to return. I finally returned because I realized that if I didn’t resume attending, the odds were good, I’d never go back. I’m working hard now on making Saturday morning my time at the gym again.

The same kind of thinking applies to food. If you decide you’re giving up soft drinks, you have to say “I don’t drink that,” and that has to become part of your way of thinking. If you say, “I can’t have that right now,” it’s easy to fall back into cracking open a can of soda.

I know this is harder than I’m making it sound but I do think it’s important to have a plan for when motivation fades. I think it’s like making a relationship last. You have that first flush of attraction and you can’t get enough of the person and then the novelty wears off. You either move on to the next crush or you start to make the relationship work for the long term.

Anyone have any thoughts on this and what to do about it? We definitely want to make our changes last for the long term.

New Inspiration from Taking Stock and Looking Ahead

April 14, 2018 / Chris Brown / 0 Comments

I’m feeling new inspiration. Why? With 100 days into 2018 already, spring is here and winter is behind us (hopefully.)

Best of all… the Becoming Elli Facebook Closed Group is active now. Jill and I have had a dream of finding more women like us who are working on becoming (and staying?!) fit and strong. We started this website and our podcast series to provide a place to connect with others who may have some of the same struggles, concerns and goals as we do.

To that end, we are encouraging you to join the Becoming Elli Facebook Closed Group as a way to connect with other like-minded women.

Why I am personally excited about the Closed Group:

I’ve found I have to keep an eye on my weight – it is a still a struggle for me – and other women are going through the same challenges.
Having friends and acquaintances (or even strangers who I have a lot in common with) who are going through the same things gives me the feeling that I’m not alone in my struggles.
I’ve found that I will do exercise when it is fun, I know I won’t get hurt doing it and I have other people who are “in it” with me.
A closed group offers a more open conversation. It’s easier to discuss something on the internet when I know it’s not wide open to the world.
Sometimes just one person telling me “you can do it, I know you can.” gives me the added incentive to do what I’m trying to accomplish.
Hearing about someone else’s challenges and what they are able to overcome really motivates me

Why you may be interested in joining the group:

Motivation/inspiration
Looking at things from another angle makes a difference.
New ideas are helpful and reinforcing your existing ideas helps too.
Taking steps to do the action plan for a dream or a goal you’re working on feels really good.
You can have questions answered – or discussed with pros and cons – find others with the same concerns
Celebrate your “wins” – with weight loss, muscle gained or challenges met

Please use this link to join the group. Jill and I have a few common sense ground rules. We are eager to connect with you. We review and approve each person’s membership in the group so that it will not be a public group.

Maybe you are like me and are taking this change of season time to look at where things stand with your fitness.

I’m thinking about my fitness – the half marathon I committed to running is coming up fast. I’m thinking about my weight – ready to recommit to eating right by planning and keeping track of what I put in my mouth.

Meanwhile during this past week:

I’ve done 2 really strong workouts – the kind that leave you sore the next day in a good way. Not hurt, but my muscles are building.
I was able to get a couple of shorter runs completed.
Jill and I attended a health fair at my gym that inspired us. I found some new ways to maintain better health and we discovered some new podcast topics. While at the health fair, we took advantage of some free screenings. I was excited to see good test results on blood pressure and bone density, but I found I still have a lot of muscle to gain! More about all that in a later post.

If you live anywhere near me in Ohio, you may be excited that the weather has actually become spring. I’m going to wrap up this post so I can get outside and enjoy the weather. I better be fast to beat those April Showers!!

Don’t forget to connect with us with the new Facebook Group. – Chris

P.S. Leave a message in the Becoming Elli group about why you’ve joined. I’m eager to hear from you!