Retirement Party – Peachtree Road Race #16

The old broad waffled all the way until the last week this year but mugs refused to let me weasel my way out. With the promise (to myself) that this was my last Peachtree everrrrrr, predicted perfect weather and a commitment to go to the race with the young’n below. My fanny made it out the door to the 45th Annual Peachtree Road Race, my 16th and FINAL 🙂

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The People
I met this cute couple Jamie a race veteran and Albert a first timer who were absolutely right. Travelling after 7:00 am to the race start made their wait time for their start wave minimal.

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I plopped down next to Christian, also a first timer who was cool as a cucumber and indulged the old broad’s questions and photo snapping.

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Of course upon arrival there was no shortage of costumes. Wonder Woman and I think Captain America (not good with superhero names) were making their way to the start line.

Superheroes

The music
The bands this year were some of the best I can recall. At Brown & Co. Jewelers the band was playing some serious funk. Further up at Fellini’s Pizza I heard rap and across from Justin’s, salsa/merengue so good that I wanted to take my non-salsa dancing self over and join the party.

My race
I ran through and got sprinkled by the holy water at St Phillip, ran up cardiac hill and took it easy by running just under 4 of the 6.2 miles. Taking it easy allowed me to watch an 80 year old man who was a member of the  100 marathon club pass me, meet and talk to a soror from Decatur Alumnae and enjoy all the good music, colorful folks and architecture on the way to the finish. My finish time was the slowest I’ve ever recorded and I was over the moon about it because there was no need to visit the medical tent.

Retirement
I’ve said I’m through for the last three years or so but actually mean it this time.  I had to get my ego out of the way and realize that I can’t take heat and humidity like I used to and weather like today doesn’t happen every year.  I’m certainly not through racing now that I’ve got most of the injuries behind me, but I’m no fool either.  Fall and winter are my new seasons and as long as the body holds up.  I’ll return to racing when the temperatures drop.
How did you spend your fourth of July? Was it in active pursuit of a personal record in a race, or active pursuit of a plate, beer and friends and family? Let me know in the comments.
Until next time see you on the trail and Happy Independence Day!
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Photos: MsThorns

Head First

I wasn’t satisfied with my performance and wanted to get some additional skills. Having “passed” to the next level, I registered for the Adult 3-4 class at West Gwinnett Aquatic Center.

What was I thinking?

My class was YOUNG my instructor Caroline was YOUNG, a junior in high school.  My saving grace was another student in her late 50s which made for a class of two old folks and three youngsters. That was short-lived however, she dropped after the second week leaving me with some energetic teens and pre-teens.  My teacher, young as she was, was highly skilled, friendly and encouraging even though I failed miserably at the breast stroke and no one but me attempted rhythmic breathing right way.  I was ready to quit after every single class but continued to return in spite of my difficulties.  Class was going as well as could be expected until she laid the big one on us. One of the required skills was to dive head first into 12 feet of water.

Judgement day arrived, we marched to the 12 feet end and upon arrival I had a quiet panic attack.  Watching those kids go in I told young instructor straight up, “I’m not doing that.”  There was something going on in my head that I couldn’t shake. I jumped in feet first during that last round of classes and it was fun.  However jumping in head first had me petrified with my head filled with thoughts of all that could go wrong.  Scary as it was, I became determined to not be defeated by fear of an act that I hadn’t even attempted.

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So I started the battle with fear by viewing some videos on the challenges of teaching adult swimmers.  One of them dealt specifically with diving which indicated it may be necessary to take a gradual approach to the diving.  During the next to last week I suggested this gradual approach to the instructor, she agreed and from a seated position I took my first head first dive which was more like a fall into the pool.

The last week came.  Next to last class we practiced flip turns (hysterical) and more of the strokes.  For the last class it was students choice and of course those children chose diving.  While the kids went in without hesitation. I took baby steps. 1)sit and fall in 2) kneel and fall in and 3) standing.

I was freaking petrified.  I asked a thousand questions, “what are my feet doing, what are my hands doing, do I push or jump, what about my head?”  Young instructor was unflinching in her encouragement and patience.  My brain finally stopped all of its foolishness and BAM I DOVE IN HEAD FIRST!  It was a non-event.  Who knew that you could go in that way and come right back up?  Of course I did it three more times just to make sure it wasnt a fluke and it wasn’t,  in fact it was real cool.

My mind had been playing tricks on me all along, tricking me into thinking that I didn’t have the skill to dive and that doing so would have adverse effects.  Both thoughts were false.  I’m glad that my brain stopped its ridiculousness so that I could do something that was fun and a bit of an achievement.

Vacation and work have kept me away from the pool for over a month now and I miss it.  As regularly scheduled programming has resumed, I’m heading back to the pool to practice and later this summer for more classes in order to keep the boogie man away and the belly at bay.

What about you? Do you have a boogie man that’s making you stay on the sidelines? Taking it head on is a big step. If you have done so and care to share your story, let me know in the comments.

Until next time I’ll see you at the pool, going in head first 🙂

Special thanks to Caroline Christie, one of Gwinnett’s finest swim instructors.

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Photos: MsThorns

Welcome Back to Lion’s Club Park

When I first discovered it about four years ago, it was closed, blocked off and pretty much in shambles.  I kept passing by and in 2013 saw that it was being renovated and shaping up to be nothing like that first visit. The place had been gutted with signs of life appearing that looked very much like many of Gwinnett’s other great parks. This past weekend, on a quest for the next park to try, I found an article about a re-opening. Woo-hoo! Lion’s Club Park had re-opened so I had to go check it out.
Lion’s Club Park in Lilburn, Georgia received a $5.3 million overhaul and was re-opened in February 2014. By Memorial weekend 2014, residents were taking full advantage of its amenities which include: a baseball complex with five lighted ball fields, 1,800-square-foot concession/restroom building, plaza, batting cages, 60-foot pavilion area, maintenance building, more than 850 parking spaces, paved trail system with benches, adult swings and shelters. (Amenities listing courtesy of the Gwinnett Daily Post. The county’s website has not been updated as of this writing).
The Trail
The trail is paved, circles the park and is a short but challenging .77 miles.  From the parking area at the main entrance headed toward Rockbridge is all downhill. There’s a brief flat area on the back end near the furthest baseball field and then it’s back uphill to the starting point.  There are no mile markers, which is okay given the distance.  Additionally since this park is basically new, there are mostly new trees, meaning that shade is limited and located in the back of the park by the residential entrance and the front main entrance. Runners, walkers and other sportos should get there EARLY to avoid getting baked.
The Fork
Now if a quick 3 miles is all you want, circle the park 4 times for a near 5K or, at the bottom on Rockbridge stay left at the fork, pass under Rockbridge and enter the Camp Creek Greenway — Glorious!  Not available until this year, the Lion’s Club Park Trail now feeds into the Greenway.  A potential long route is to loop around Lion’s Club Park onto the Greenway, through Lilburn Park, onto the Greenway offshoots and back, which is some nice mileage with a mix of scenery, inclines and flats. I chose a “tweener” route by taking one loop around Lion’s Club Park over to the Greenway, circling Lilburn Park and coming back to Lion’s Club which was a bit over 4 miles.DSCN7855
The new Lion’s Club Park is a great neighborhood park for families, fitness enthusiasts and baseball/softball fans with the bonus of a feeder trail system. If you’re in the area or are from Lilburn and remember how the park was, you’ll be pleasantly surprised at what the park has become.
Until next time, see you on the trail where I’ll be getting my running legs back. 🙂
Photos: MsThorns

FLO (For Ladies Only) – Fear Not Your Body

Oh the gym locker room. I don’t know what it looks like for dudes but for chicks it’s a place in which we can be our most demure, and most pensive selves.

Enter the Naked Evangelist.

I find it more than difficult to keep a towel on while simultaneously applying lotion and deodorant and dressing piece by piece without breaking a sweat. I’ve made attempts to dress with a towel on only to reach the same ending, towel landing on the floor me sweating from the effort and ending up naked anyway so I stopped trying. I’d always wondered why we (women) do all this covering and tucking. Was it modesty, fear? Was it a learned thing because we certainly were not born with towels on. Then one day I got a clue.

I was in the locker room heading to the shower, realizing I’d forgotten my washcloth I made a u-turn back to my locker. A woman who had dropped trou to weigh herself, let out a yelp, and said how embarrassed she was to be seen “like that” followed by the words “I’m so fat”. I’m pretty sure I rolled my eyes, not at her but at the words. I told her, something to the effect that the scale doesn’t always say what you want, but that she had a good body, a body that works, one that got her to the gym that morning, she agreed, smiled and I kept it moving.

Women apply so much pressure on themselves because of all the images and all the words that tell us what we are supposed to look like, what is beautiful, what is fit, what is desirable. All of it is such a crock. Your level of health and fitness cannot and should not be measured by anything except you and science. Are your numbers good – blood pressure, cholesterol, blood sugar? How’s your stamina, strength, flexibility? All of these factors are measurable. Media driven beauty/societal standards of beauty are not measurable, they are subjective and every changing.

Look, every woman has a day when she’s not feeling or looking her best, bloated, bags under the eyes, whatever the case may be, but what that day looks like is entirely up to you sister. However, that body that you have, the ONLY one you have is a great body. It lets you do what you need to do and get you where you need to go and if it doesn’t there are folks that can help you get there, without judging you. Oh and you’re at it quiet that little judgmental chick on the inside, she’s nothing but a phony, she’s not you.

So here’s your challenge, you don’t have to do it in a gym locker room, do it at home. Stand in the mirror butt-NEKKID and take a good look without judging. Thank you body for being there and serving you well day in and day out, promise it that you will take good care of it and honor it in all you do and tell it that it is FABULOUS. It’s your body, go ahead and love it.

Until next time see you at the gym, the Naked Evangelist will be there cheering for you sister, with your fine self!
Cheers

Photo: MsThorns

He Dropped a Bomb On Me

I last ran on March 17 and had pain in my right leg so bad I had to shut it down.  As such I decided to start at the bottom to determine what is the source/contributing factor/problem that is keeping me off the trail and the treadmill.  First stop, the podiatrist.  I figured that I was finally paying the piper for 30 years of running with these flat feet of mine.  The diagnosis was not at ALL what I expected but if you run, it is a sad sorry badge of honor/horror to earn. This is how it went down.

Me: Look, I have flat feet, pain in my hip,  knee, back and sometimes leg. Are my flat feet the problem?
Him: Maybe. Do your feet ever hurt?
Me: Sometimes.  They hurt when I’m not even on them.  In fact I’ve wrapped my feet at night to ease the pain so I can sleep.

So the doctor starts poking around in the area of where my arch is supposed to be.

Him: Does that hurt?
Me: It wasn’t until you started poking around.

Then he dropped the P bomb on me.

“You’ve got plantar fasciiatis” I’m like WHAT????? I say to him, I thought that the pain from it was felt in the heel and he says “it is for the majority of people but a small percentage of people, particularly those with flat feet feel it pain in the arch”. There was some minor wailing and gnashing of teeth with that diagnosis and prescription — no running, inserts all day, foot and achilles stretching, NSAIDs and ice on the bottom of my feet.  When he showed me those inserts I told him flat-out, “dude you are messing with my Diva, I have NO shoes other than gym shoes that those will fit.”

What is plantar fasciiatis?
Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.

Plantar fasciitis commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.

Plantar fasciitis is particularly common in runners. In addition, people who are overweight and those who wear shoes with inadequate support are at risk of plantar fasciitis. (Mayo Clinic).

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The paragraph above makes me a winner (read loser)  in the fasciitis sweepstakes as I meet all of the criteria. I’ve had about a week to sulk and rebel and have settled into the realization that compliance is necessary in order to walk let alone run without pain after the fact. The stretching hasn’t been a problem, the inserts feel pretty good in gym shoes and I’ve decided to try the half-soles for dress shoes. However let me be really clear ice on the bottom of one’s feet is NOT the business, but I’m doing it.

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So I ask you runners, sportsmen and gymrats out there, have you ever had plantar fasciitis? How did you treat it. and how long was your recovery. Let me know in the comments on Twitter or on Google+.

Until next time see you at the gym, I can still lift 🙂

Photos: Mayo Clinic, MsThorns

 

It’s Never Too Late

It was a combination of things that got me to this point. The nagging knee injury, the weather, my bucket list and age all drove me to the decision to comply. Four years ago theorthopedist said I needed to find something else to do and to scale back the running. I ignored that advice and ran even more up until last year. During one of those injurytimeouts I signed up for a class. Though nervous at the onset I completed the class without difficulty. Having obtained the acquired skills I still wasn’t satisfied with my mechanics. I took another class at a different site, learned a few more things and was recommended for the next level.

At age 47 I learned how to swim.

Why didn’t I learn before? Didn’t feel the need. Though it was mandatory in high school non-swimmers only had to float and kick the width of the pool with held breath to pass. I passed and proceeded to spend the rest of my days sunbathing by the pool. Until now.

I was always scared of deep water and didn’t understand the whole breathing thing. I still don’t have it down and deep water isn’t my preferred hang out place but I hope it will be soon because I actually quite love the water. So the work continues.

You see you can teach an old broad new tricks.  You too can try something new for your fitness program if you just let go of all the stuff, get clearance from your physician and jump in, the water is just fine even 12 feet of it. One guy made it fine for me, my instructor Michael Mooney at West Gwinnett Park and Aquatic Center. He is patient, pushy and funny all at the same time which made for an exceptional instructional experience.  Thanks Michael.

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Until next time, see you at the pool where you’ll see me continuing to practice this whole turn your body and breathe thing while singing “Psychoalphadiscobetabioaquadoloop”.

Photo: MsThorns
Lyric: Parliament, “Aqua Boogie“, George Clinton, Bootsy Collins, Bernie Worrell writers from the album Motor Booty Affair.

Powered by Soul Spotlight – Jeffrey Woods

I’ve known the King of Cardio for several years now.  I call him the King having witnessed him in action in cardio hip-hop class on a few occasions and he goes HARD.  Jeffrey is a diehard Falcons Fan, a supremely talented artist, a southern gentleman and guy whom I’m fortunate enough to call a friend.   Introducing Jeffrey Woods in his own words

Vitals

My name is Jeffrey Woods, 56 from Atlanta Georgia. I’m a GIS Specialist.

Tell us about your fitness routine/program.

I attend cardio classes four days a week.  The other two days I’m walking, running or doing strength training.

Do you follow a particular nutrition plan?

I work hard at eating vegetables and drinking water, instead of going for non-nutritional foods.

How long have been active?

The past 10 years

Do you have a success story/testimony you’d like to share?

Since I have been active and working on developing a healthier body I’ve successfully run and completed the Peachtree Road Race (10k) for the past 11 years. I’ve lost weight and have had successful health reports from my doctor.  My blood pressure has lowered and my energy has improved.

What motivates you to stay active?

The good feeling I have after exercising, plus I enjoy it and want to maintain my good health.

Do you have a personal motto/philosophy that you live by?

I can do all things through Christ who strengthens me. (Philippians 4:13)

Powered by Soul thanks Jeffrey for sharing his story with us.  You can catch him at the 45th Peachtree Road Race here in Atlanta on July 4, 2014 if you dare :-).

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If you or someone you know would like to be featured in the Spotlight drop a note in the comments, on Google+ or Twitter.

Photo: Jeffrey Woods collection

FLO (For Ladies Only) – The Finish Line

It’s kind of like mile 5 of a 10k. You’re more than 3/4 of the way to the finish line and are either feeling strong and ready to kick in high gear or feeling beat down. Either way, you are more than ready to make it to the finish line so that you can get the shirt, the medal, the food and the beer. That’s my take on perimenopause. I know the end is near and that there is a party at the finish line. What’s not like a 10-K is the stuff that happens during that time. Things are wildly unpredictable, and though you know the end will come, you have no freaking idea when.

What is Perimenopause?
“Perimenopause means “around menopause” and refers to the time period during which a woman’s body makes its natural transition toward permanent infertility (menopause). Perimenopause is also called the menopausal transition.” The transition begins sometime in the 40s but can happen in the 30s in some women. [Mayo Clinic] I made the move last year at 46 when my body just flipped the hell out!

What’s the flip out like?

  • Menstrual irregularity – As ovulation becomes more unpredictable, the length of time between periods may be longer or shorter, your flow may be light to heavy, and you may skip some periods. I missed one and was like HELL YEAH this is about to be over! Then it came right back. The timing is so off right now, I MUST use a calendar.
  • Hot flashes and sleep problems – Many women experience hot flashes during perimenopause. The intensity, length and frequency vary. Sleep problems are often due to hot flashes or night sweats, but sometimes sleep becomes unpredictable even without them. Never been a good sleeper and temperature-wise I’m either freezing or roasting. Then one day I just busted out sweating for no reason and was not ill. They don’t happen often thank God but when they do, I just want to be nekkid.
  • Mood changes –  Some women experience mood swings, irritability or increased risk of depression during perimenopause, but the cause of these symptoms may be sleep disruption caused by hot flashes. The cray cray, enough said.
  • Weight gain. The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. Hormonal changes alone don’t necessarily trigger menopause weight gain, however. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors. I’d not really gained weight I lose and gain the same four pounds every week, what I did notice though was that the weight appeared “redistributed” i.e. my stomach was on SWOLE.
  • Breast tenderness/swelling – especially troublesome for this member of the ibtc 😉

Perimenopausal women may also experience:

  • Vaginal and bladder problems
  • Decreasing fertility
  • Changes in sexual function
  • Loss of bone
  • Changing cholesterol levels

The kicker though is that even though the lady parts are aging, if not careful a miniature human can be produced O_O.

In perimenopause there’s a whole lot of stuff going on in one body. The process is part of life, a good thing, but can prove particularly worrisome. Here’s some things you can do to make life more bearable as you approach the finish line.

  • See your doctor – if some or all of the above is going on, the first stop should be your practitioner’s office. Your doctor can run tests to rule out other conditions and let you know if you’re in transmission mode. They can also prescribe medications to help your symptoms.
  • Eat well – as a woman of a certain age, you’re probably not eating the stuff you used to eat 20 or 30 years ago anyway. That said, though you may crave more comfort foods because of the change in your body, steer clear. Sugar and booze may feel good but too much of it can become problematic. Eat well for YOUR body. I won’t recommend any type of eating here, because what makes me feel good, may not be the same for you. Seek all the information you can and devise a way of eating for LIFE, not just the short term. For help, contact your doctor and or nutritionist.
  • Exercise – If you’re already exercising great! Turn it up a notch by increasing intensity during your cardio sessions and increasing the weight during strength training. Not strength training? Hire a trainer to get you up and running and show you how to use proper form. Don’t worry you’re a babe, you will NOT look like the Hulk from strength training. Just understand that muscle mass decreases and metabolism slows with age and if you’re in perimenopause or post menopausal get what? You’re aging. If you’re not exercising now or need to lose weight, I can’t stress enough, make your first stop your doctor for an evaluation/clearance to get started.
  • Don’t forget your brain – all hormonal, all the time can make you foggy, moody and you may even have bouts of depression. See a mental health professional to address these concerns. Your mind is nothing to play with. To enjoy your time at the finish line make mental health/wellness a priority.

Perimenopause is not this evil thing even though sometimes it may feel like it. We’re living in a great time to make the transition because there are a number of resources and treatments available to us now that our mama’s and grandmas did not have. Take advantage of all that’s available to you and enjoy it. This might just be the best time of your life.

Until next time, see you at the gym where I may be sweating with no effort at all. 🙂

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Sources: My PCP and GYN, Mayo Clinic, WebMD, About.com, Google and my mom.

Photo: MsThorns

Must Be the Music

20140220_215739Have you ever sprinted out of your house to get the gym in the morning (afternoon/evening) and left your headphones at home? I have and it was the absolute worst.  Having to listen to the piped in gym music, even when I know it, can be brutal. I prefer to have a choice of tunes to suit whatever it is that I’m doing and whatever it is that I’m feeling. My music selections usually go something like this:

Cardio days – Cardio is usually running on the treadmill unless I’m nursing some god-forsaken injury.  I listen to just about anything within my taste range which would include R&B, Hip-Hop, Jazz, Pop or Rock. Here are a few selections from Thursday’s cardio session:

http://www.youtube.com/watch?v=eMZ65DA9pPs

Lift days – I lean toward something more uptempo/upbeat in any of the above genres in addition to some old-school House. I always pick uptempo stuff for lifting because of my love-hate relationship with pushing and pulling weight. Something uptempo or upbeat gets me through the drudgery.

One thing I do not do is wear headphones when running outside for two reasons: 1)safety – I don’t want anybody or anything creeping up on me; 2)I like to hear birds chirping, kids playing, stuff like that.

For sure there are some who can workout without a headset, I’m just not one of them.  Music for me is a little something extra – motivation, distraction and sometimes the only opportunity I get to listen to new music uninterrupted.

What about you? Do you listen to music when you workout? Why or why not? If you do, I’d love to hear what type of music pushes you through those sets, reps and miles.  Feel free to let me know in the comments, or in reply to this post on Twitter or Google+.

Until next time, see you at the gym, where I might be rocking Yasiin Bey (Mos Def) or John Coltrane, you never know.

Photo: MsThorns

Skip The Gym – Snowpocalypse Edition

Midwest, southeast, east coast, just about everywhere has been hammered with snow and ice bringing life to a virtual standstill (I’m in the Atlanta metro area, we’ve been closed since Tuesday).  While mother nature flexes her muscles, ours may get soft, being stuck at home with all the snacks and all the beer and my personal favorite — naps, to be taken at will.  Don’t let the snow/ice take you away from your program.  There’s plenty to do right in the comfort of your home like:

  • check out Youtube and workout with some of my favorites or discover some new ones for yourself
  • dust off that Insanity, P90x or Jane Fonda (;-)) video
  • pay a visit to your home gym
  • go out and PLAY with your kids/partner/dog in the snow

just to name a few.

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Off time from work because of weather can be a good time.  Enjoy all of it, just make sure that you treat your body good too.

Until next time, see you when the ground is visible again.

Photo: MsThorns