Determination in solving life's frustrations and problems

Today, before my daughter's softball tourney, while the girls were warming up for their game, I went for a jog. I try to get some exercise in while there is "free time". My husband coaches and is there with her. And frankly, she is old enough to know what she should be doing and my presence really is not needed. My leaving the ballpark for 30 to 45 minutes is not detrimental to her playing or her well-being.

 

During these jogging excursions, I take a safe-route near the ball field. The jog is not about the length or speed (my jogs are never about the speed). It is about squeezing some exercise in found free time.

 

Today, I jogged near a subdivision and down a county road. I knew I was in somewhat of disadvantage because much of the early part of the jog was downhill. Of course, on my return to the ball park, I would be jogging (definitely not running) uphill.

 

If I train my mental outlook, during my exercise routines, I can stretch myself, more than if I just go through the motions.

 

As I was jogging downhill--which is not as easy as it seems because downhill is tough on my knees--I kept thinking of my routine jog at home last week. During last Saturday's jog, I seemed to struggle early in the jog. My knees hurt; I wanted to stop before 1 mile in and again around 1.8 miles.

 

At the 2 mile mark, I started up the steepest hill of my jog. I wondered how I could get up the hill without stopping. I thought of my greatest frustration. The hill represented my greatest, current frustration. My defeating the hill meant that I could defeat my greatest, current frustration.

 

I was not going to let the hill (my frustration) defeat me. I needed to beat the hill and keep jogging once I topped it. Because eventually to defeat this real life frustration, I know I cannot only complete the task--work through the problem--but I must also be able to maintain (not just survive) once the problem is solved.

 

The hill last Saturday represented my problem, my frustration. I defeated the hill, accomplished my goal, by hitting the hill with known purpose and outcome, and with confidence. I also kept jogging once I topped the hill and managed to tackle the next hill which is less challenging, but nevertheless harder than straight, flat path.

 

Today, though the hill was long and slow sloping. My method had to be different than last week. The hill represented another type of frustration.This frustration is not a big thing that seems to have an exact solution, but one that will take time to solve, and may not even have known solutions.

 

To defeat this hill, I knew I had to take a different approach--a persistent, yet consistent, determination.

 

As I finished my jog and approached the ballpark, I realized that the methods to meeting the demands in our lives must include both kinds of determination--confidence with purpose and persistent consistency.

 

The confident determination is defined by purpose (of course), but also met with a head-strong determination of wanting to be successful.

 

The persistent consistency means that my consistent actions will eventually help others understand my values. The persistency represents the determination of wanting to stay true to my values. And through consistent behavior and persistent determination, solutions and outcomes eventually become known, maybe less tangible, nevertheless becoming evident.

Why run--well jog

I really enjoy being myself during long slow jogs and getting that "feel good" after a good jog.

 

My knees and joints sometimes bother me afterwards, but tightening the muscles and knowing I have worked my heart and lung muscles make me feel like I have done my body as well.

 

Dr. Bob Keith at Auburn University describes how research shows running can increase life span -- "...run for your life". 

 

The article gives us more reasons to exercise regardless of our age.

 

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Jog at the ball park

Sometimes we have to take advantage of the time we have to exercise. I am speaking mostly to women who have school age children who are busy with various activities, like playing ball at different ball parks or practicing dance and piano on a regular basis.

 

Four years ago, when I became committed to losing weight and getting in better shape, I would walk around the ball field during warm-ups, rather than setting camp in my folding chair. I also decided to stand during the games. Standing is helpful because it uses more calories than sitting. Also, it becomes a stress-relieving activity. I get nervous when my kids pitch or bat or swim races. I want them to:

• play or swim or bowl well.
• play the game as it was meant to be played. 
• swim her race or bowl his game.
• use the skills that they learned.

 

The more important the game or meet, the more nervous I get for them. I guess because using their skills become even more important during the games where something is at a stake--whether it is pride or a championship.

 

Anyway, I use the ball park as a great place to expend calories.

 

Today, when we first arrived in Millbrook for a tournament, I took a 50 minute jog. I know I can take time to walk or jog during the 1 hour before the game because my girl is busy warming up, she has the essentials, and she is being taken care of because my husband is the coach.

 

This morning I jogged down a street that turned into a county road. It made for an interesting jog. As I jogged "out" of town a bit, the shoulder at times had grass taller than me and patches of briars. Oncoming traffic required me to jump to the shoulder and sometimes straddle the briars.

 

It is always interesting to jog a new route, particular in a town I am unfamiliar. When I do this I learn something about the area. I also find myself not concerned with my speed or the distance, I just jog.

 

The most interesting part of this jog was in the outskirts of town, I found the smell of the country to bring back memories of the smells at home near the creek. Hot, humid , but fresh. It is hard to describe. I am not sure what is blooming that has a fresh and sweet smell that is not overbearing. The moisture in the air near the creek and today in Millbrook because the Alabama River is nearby has feel about that is beyond humid, but an almost refreshing feel.

This morning workout included: 

• I stretched my legs a little.
• I jogged variable speed for 50 minutes.
• I walked about .1 mile.
• I stretched 20 seconds toe-touch hold with feet together.
• I stretched 20 seconds each with one leg crossed over.
• I stretched 20 seconds each for a hamstring stretch.
• I stretched 20 seconds for calf stretch.
• I stood or walked for most of the game.

 

The advantages of this kind of activity during warm-ups are:

• expending calories
• using muscles
• getting a cardio workout
• not using my time with the kids to get my exercise done.

 

The disadvantages are:

• I not available is something were to happen (like my ballplayer getting hurt) which is one reason I take my phone with me.
• Even though I bring an extra set of clothes, I look bad for the rest of the tournament.
• I smell bad for the rest of the tournament.
• I have to drink more water than normal.
• I am usually a little tired (but isn't everybody at an all day tournament?)

More on Operation Boot Camp

I forgot to mention two things about Operation Boot Camp.

The instructors were concerned with everyone doing the exercises, particularly squats and lunges, correctly. There were few exercises, like squatting to touch a plastic cone, this little jump step thing that George had to explain to me twice , and the plank that I had not done before so the explanations were good.

The other thing is that the workouts take place at the grass lot behind the Duck Samford football stadium. The field has patches of bald ground. My shoes were filthy when we were done. I am okay with getting dirty, but if I had known, I would not have worn my best and newest tennis shoes.

Trying to get back into exercising

Since Thanksgiving, my exercise regiment has slowed down. I have been very unmotivated to wake up in the mornings to jog and since being sick and having knee problems and eye surgery, I have not had much desired to go back to the regiment I was exercising in the early fall.

This week I have done better, not perfect but better.

My exercise this week:

• Monday morning: benchpress, tricep kickbacks, military press. I lifted heavy Monday---the most I have in a very long time.
• Tuesday morning: I slept in
• Wednesday morning: leg (fairly heavy leg lifts and squat machines) and ab workout. After getting the kids ready for school, and I jogged 2.5 miles at a moderate pace (for me). The temperature was below 32 degrees and the wind was brutal. Maybe that was the reason the pace was decent. Then, I traveled out of town for a meeting.
• Thursday morning (while out of town): I slept in. My apologies to a friend who worked out and I just did not want to get out in the cold weather (I am such a wimp).
• Thursday night (back home): I jogged 2.5 miles at a moderate pace (for me) in 52 degree weather. It was very nice jog.
• Friday (we'll see)
• Saturday morning: I hope to jog
• Sunday morning: I hope to jog

If I jog on Saturday and Sunday, I will have exercised a consistent amount this week. Consistency is key for me. Although I am not suffering in a major way from cutting back on my exercise, I can tell a difference.

I also feel a difference in how my body feels and what I want to eat. It seems that when I exercise consistently and I push myself to lift heavier or go faster or longer when jogging, I eat better.

The weights give my body a tight feeling, while the cardio makes me feel good. Maybe those physical changes and feelings are what I need to remember when I start to lose motivation.

Is there a definition of a workout?

What is a workout? JB defines a workout as:

Brief periods of self induced physical and mental anguish followed by a couple days of muscle soreness.

Well, that is definitely one way to define a workout. I think of a workout as an incremental step in building muscles, building strength, developing endurance, strengthening the heart, and expending calories. (I probably should add becoming more flexible and creating an ability to have balance. I don't work on those aspects too much for the exception of stretching after a workout).

A buddy of mine is exercising in functional ways--using an ax, toting limbs, clearing rubbish is his way of expending calories and building muscles.

When the workout causes the muscles to be sore, I know I have stretched the muscles so that they will tighten and strengthen. Let's admit it. After a leg workout or a run, the tightness in the legs feels great! Don't you think?

It really doesn't matter how you exercise or what your workout is. Expending calories and building endurance can happen almost at anytime. It does not have to be at gym or on the track. Stand instead of sit; walk instead of ride, jog instead of walk, run instead of jog. Do crunches on the couch while watching TV, dance with kids. Move, move move.

Saturday morning jogs

My Saturday morning jogs are never the same. Jogging different routes make the jogging interesting. The only problem is that I never really know how long I jog.

I am thinking that I jogged less than 3 miles (wanting go a little further). Maybe next time I can go further.

Of course, during my week morning jogs, I will go at least 3 miles. Next weekend maybe I can go 5 miles. We'll see.

A walk--instead of a jog

Today, I decided to take my time and walk the 5.8 mile route. I jogged 5 miles on Monday, 5.5 miles on Tuesday, and 3 + miles on Thursday. Because I had jogged more than normal this week, I was a little worried that the amount of constant jogging might affect my knees.

The weather was very nice --it felt more like an April day, not a December day. The walk went well. I really had the chance to think, but it did get boring. Around the 4 mile mark my legs begin to tighten up a little. I also got tired. I found that interesting, but I think the tiredness came a little from the boredom and a little from being hungry.

One reason I walked the entire route is that I wanted to expend the calories. Generally, a mile walked and a mile jogged equal the same amount of calories spent. The jogging makes the mile go faster and raises the heart rate which has other benefits. So, walking the 5.8 miles took me much longer than jogging it.

Christmas Eve Jog

Around noon, I finally got away for my jog. A few weeks ago my knees were hurting so badly that when I jogged one morning, I could barely finish 3 miles on the track. A few days after that I still have trouble completing 3 miles on the road.

So I have taken it easier during my jogs--not pushing myself. I also lighten up the weights during my squats. I think the heavy squats is what really aggrevates my knees, but I am not sure.

This morning I was able to jog almost 3 miles before I noticed my knees. I jogged another mile before I started to be concerned about stopping. I managed to jog a little over 5 miles without any real pain in my knees, albeit, I did not jog fast.

Over the next couple of weeks, I hope to concentrate on the jogging and not do much weight lifting. Hopefully, I can narrow down the reasons that my knees hurt.

Hope all have a very Merry Christmas...

Check out my version of a online holiday greeting

It's time to go to sleep so Santa will come.

Jog, Benchpress, Jog

This week I was out of town for 3 days. Due to unforeseen circumstances, I did not exercise while I was gone.

Luckily, I tried to mix up my workout on Monday morning. Instead of driving to the gym, I jogged the 2 miles, then I bench pressed, then I jogged 2 miles home.

It took me longer than expected to get to the gym. I think it was because I started jogging only a few minutes after waking up.

My exercise partner was surprised, but the opportunity allowed me to work the jog into the workout period because the kids had the day off school for Veteran's Day.

I was surprised I lifted as well as I did. I thought the jog would have prevented me from lifting my regular amount. I lifted 5 sets, but by the 5th set I was getting very tired. The 5th set is reducing the weight, but extended my legs during the lift. This particular set exerts the abdomen as well as the shoulders, chest, and triceps.

I ran out time and was not able to finish my typical upper body workout. I did not do military dumbbell press, dumbbell kickbacks for triceps , and concentration dumbbell curls (biceps).

I jogged home a little faster than my jog to the gym.

I was totally wiped out by 9 am. I think, though, it was because I ate only a couple of bites before my jog and I did not eat again until 9. Peanut butter crackers seem to give me just enough energy to continue my day.

I want to try this regiment again, but I want to eat a little more and possibly not jog only a few minutes after waking. Jogging while groggy is very slow.

I did not work out again until Friday morning. I had an overall workout in the gym, I mixed up upper body and lower body work. Most of the upper body, I tried lots of repetitions and not such heavy weights.

I used mixed my leg workout with lots of repetitions sometimes and very heavy weights and few repetitions in other situations. I also was able to work in some ab work as well.

It is going to important for me to get in a good jog on Sunday.

Next week also prevents some challenges in trying to work in an exercise regiment because it is Thanksgiving week.

I miss not working out, despite that I have become tired of the early morning routine. I do know that I cannot find a good replacement time for my morning routine right now. However, mixing up the exercise routine even if it is the early morning can help me find a renewed interest.

Why workout?

Research gives us lots of reasons to work out. The important reasons are the ones that are meaningful to you.

The mother of my son's friend came by to pick up her son. She looked absolutely great. I told her so.


She smiled and said she had started working out at a local gym (a national chain) and jogging in the mornings. If you want reason to work out, she is a testament.


1. She looks great. Who does not want to look great? Though it may seem vain, I like it when people I know noticed the change in my physique after I lost weight and started exercising. I don't know anyone who would does not like looking healthy--looking good. We all like to feel good about ourselves. We like it when they know other people notice.


What makes her look great is not only her slimming body, but her stature--the way she holds her shoulders-standing tall, beautiful, and confident. Mind you she does not look skeleton-like, but healthy, glowing.


2. She said she also feels great. She has more energy. She feels good about herself. Who does not want to feel great? We can do so much when we feel good, when we have energy.


Working out is hard work, but the benefits can be great. My friend found the benefits worth the work. She wants to continue working out. She wants to try body pump--a combination of weight training and cardio.


It seems staying with the workout will take some persistence on her part. I hope that she continues to find encouragement and alternatives to keep her workouts interesting.

The cooler weather makes it harder to continue the jogging outside. Boredom is a possibility. She wants her husband to go jogging or walking with her.

I encouraged her to try the bodypump class. It does not require the dance moves that an aerobic dance class may require. The bodypump class gives a great way to get weight lifting and cardio in an efficient. Learn the moves and the proper way to lift, then add more weight. I personally think that women make a huge mistake by not lifting enough. Weight lifting (properly) is a great way to get the body in shape, give better posture, and provide muscles that make the cardio easier.

Maintaining

It's been more than a month since I recorded my exercise. Although I have traveled for 5 weeks, spending only a day or so each week at the office. I was able to get a jog in here and there and I went to the gym a few times when I was actually in town.

I tried to maintain some level of exercise during those 5 weeks. During my meetings, I walked.During some of travels, I jogged a couple miles.

When I got back into last week,

• Sunday, I jogged around 3.4 miles.
• Monday, I walked a couple miles, we were supposed to jog and I had forgotten so I made it to the track late and since I had jogged on Sunday, I did not jog on Monday.
• Tuesday, we did bench press, I brought 85 pounds all the way to the chest. I also lifted 95 pounds, but did bring it all the way. My favorite is to lift 8 to 15 reps, 95 pounds with my legs extended. Because my shoulders began to get strained, I can't seem to lift more than 8 reps right now.
• Wednesday, we did heavy squats and ab work out.
• Thursday, we jogged a decent time. My legs were incredibly sore on Thursday afternoon. I walked like a duck.
• Friday, we worked out with a little of everything.
• Saturday, I jogged for 30 minutes before my daughters softball game.
• Sunday, I did not exercise.
• Monday (this morning), we jogged 3 miles, but the time was slower than last week. While jogging I did not feel tired, but I was not enthusiastic either.
• Tomorrow is bench press day. JS decided that Tuesday is the new bench press day because he feels he can lift more on Tuesday since he becomes lax (as most of us do) on the weekends.

Because my bone spurs seem to be acting hurting more, I have really tried to stretch every opportunity. Even at the softball game on Saturday, after I jogged I stretched on and off for almost the entire game.

A good long Sunday morning jog

After yesterday's jog, I felt accomplished. I jogged 5.5 miles. This is the longest I have jogged in 20 years. I started my jog at a little faster pace than normal, but slowed to my regular pace around the end of the 1st mile.

It was hot and humid, but I managed to not really tire. My warm-down included walking .2 miles home and sweeping part of the carport. You would understand why I did not sweep the entire carport if you could our collection of stuff that needed to be moved.

I also stretched. I have not talked about stretching, but it is really important to stretch before AND afterwards to ward off injuries.

In addition to finishing the jog in good form, I also had some very good thinking time, including thinking of 3 different blog posts I want to write.

Another Good Jog

Today, like Wednesday we started at a faster pace than our usual start. Jeff dropped back a bit, and I was wondering if maybe we were going too fast for him to last all 12 laps. He, however, caught up easily and on the last sprint of the last lap, he was able to keep it well enough to beat me by a step.

Like a typical August day, it was humid, but we performed well. We made the 3 miles in less than 32 minutes. I think it was a best time and slightly better than Wednesday's time. I hope we can keep it up for next week's early jog. I am hoping, before then, to get in a solo, long, thinking jog in on Sunday morning. The Sunday morning jog will depend on Saturday's activities, though.

Jogged Yesterday

Yesterday, Jeff and I had a very good jog on the track morning, despite the humidity. We started our jog a little faster than normal. Surprisingly, we finished with our second best time ever. Neither of us had been keeping the jogging up to the level we should have been so I was surprised we did as well as we did.

We jogged 12 laps in the middle lanes. The first 4 laps are regular jog (faster pace for us than normal). The long straight ways, we run starting on the 5th lap. Starting on the 11th lap, we sprint (our version) the straight ways.

Our time is usually 34 minutes. Yesterday, we finished in 32 minutes. We want to get our time under 30 minutes. In order to do that, we have to pick up the pace in every part of our jog, particularly in the beginning. If we keep challenging each other, we can do that.

Someone asked me "What are you training for?" I am not training for anything specific. I would like to be able to run in a 5K race--the small community fundraiser where nobody cares what your time is. The reason I want to run in a race is just to say I did.

Reasons to train in sprints or heavy bench press or any other technique are to stay fit, look good, feel good, have endurance, be strong, be challenged, etc. At 65, Harrison Ford can still fit into his Indiana Jones clothes. Wow! Isn't that a goal! To be able to wear the same clothes 20 years from now.

In order to stay fit, I have to be fit and continue to work out in various ways. Eventually, exercise gets boring. So I use challenges and goals in order to keep the boredom away. Jeff and I race during the sprints which makes the run fun. Besides, the jog and the run make me feel good--the after-cardio feeling. Using the time as a measurement, I feel accomplished when we finish in a fast time (for us).

Lifting Weights

Monday is bench press day--it's my workout partner ritual. Monday is bench press day. No other workout can be done on Monday. That is just the way it is with him. Monday is bench press day.

Though I did not blog yesterday, the bench press workout was very good. A couple of years ago, Jeff taught me how to bench press and I have pressed very heavy (for a woman). My problem has been that I do not bring the bar all the way to my chest, fearing that I might injury my shoulders or elbows.

In an effort to bring the bar further down, I have lighten the weights and increased the repetitions. The change in training is working. I can now perform 10 repetitions with 65 lbs bringing the bar all the way to the chest. I did not quite bring the bar down all the way for the 8 repetitions at 95 lbs, but I was close.

I went up to 115 lbs (4 reps) and then 135 lbs (4 reps, twice), bringing the bar little more than half way.

I tried another 95 lbs, almost touching the chest, then finished with 95 lbs, with legs up and stretching them out with each repetition. This particular exercise works my abs, much like extended leg crunches.

I performed more bench press repetitions than normal. I finished the workout with a few crunches, flat dumb bell presses, and incline presses. I felt great all day. I am not sure what it is about lifting heavy, but I tend to have a good bit of energy after heavy bench press and leg workouts.

Today, was leg workout, specifically squats. My knees hurt during the warm ups and wrapping them did not seem to help. Although I did a few crunches yesterday, we did about 20 minutes of ab workout to finish this morning. Today was not bad, but not great either.

I was frustrated because I did only a few reps at 95 lbs. I am now wondering how my jog will go tomorrow.

A Hot Jog

I started this morning's jog in my typical slow pace and never sped it up. It was hot, but a clear beautiful day. It is less humid than a few days in the past.

I jogged 4.4 miles, wishing I could jog 5 miles, but I did not make it. While I could focus on what I did not do, I am glad I finished 4.4 miles which will help me finish and push the 3 miles when we will jog later this week.

As usual, this long jog offered me the time to think. One of the things I thought about is how I got to the point I could jog 4 miles (albeit slow). My trek has been an evolution of activities, adjusting when one method or one activity is not possible.

I started in the Summer 2004 with the idea I wanted to lose weight. I drastically changed my eating habits, counted calories, and started walking. I walked everywhere and every chance I could get. I no longer count calories, I probably should since I want to lose a few pounds.

The walking--the moving--has progressed to jogging and lifting weights. I am sure in another post I will describe the progression in detail, but in any case, I am proud I can hold out and my goal is that I continue moving, exercising, and enjoying.

When I don't exercise

On Monday morning, I took a jog on the highway next to the beach and through a bay neighborhood. I started slow and finished faster. Keep in mind, my fast is not very fast to most folks. I estimate that the jog was 2.5 miles, maybe a little longer.

These kinds of jogs make me feel really good when I finish. Usually I am hungry and thirsty, but I feel good.

I have not had a chance to exercise since then. It is now Saturday and I missed working out this morning for a family emergency. My body needs to get going...it needs to move. If I don't find time to expend this energy in the next few days, my body gets used to the resting state. So, I want to find time. Tomorrow is Sunday, Sunday mornings always make a good time for a nice slow, long jog. Like I have said before, Sunday mornings are my thinking jogs--this is my time. I thoroughly enjoy the time to think.

Also, when I don't exercise, but my body is telling me to expend the energy, I get grumpy so it is best for everyone for me to find the time to jog and/or lift weights.

Change in Sunday Morning's Jog

This morning, I jogged the first two miles of my long Sunday morning jog at a faster pace than normal. If felt really good! The last of the little bit of the last two miles were tough. I managed to get that far and when I got to the two mile mark, I managed to slow my pace and continue on.


The problem was soon after the two mile marker was that I had to climb the hardest hill in my route. About the 2.4 marker, I was barely going. but I felt that if I must get to the 3 mile marker which is my regular regiment.


After talking myself into the idea that I could reach at least 3 mile marker, my slow pace became regular and comfortable. Walking home from the 3 mile marker would take forever, so I continued the jog.


My body adjusted and when going downhill around the 3. 5 mile marker, I felt pretty well--like I would last awhile longer. My body gave out at the 4 mile point. From there I walked home.


My jog was like this:

walked casually .2 mile

walked fast for .1 mile

jogged at a reasonable fast pace for 2 miles

jogged slowly for 2 miles

walked casually 1.7 miles


I am pleased that I could keep the pace up for 2 miles, but it made me very tired. The good news is that the 6 mile route uses approximately the same number of calories, regardless of whether I run, jog, or walk.



This particular method was good because I think the faster pace is really good for the ab muscles and toning the legs, and of course, the faster pace really works the heart and lungs.