Running Scooter

Improving everyday; she's actually running in spurts around the yard this morning!

No-Bake Oat Bars

No-Bake Oat Bars

These turn out so delicious, I'm not just eating them for breakfast!
My inspiration for these bars was the breakfast cookie from Fitnessista.  Eating the cookie off the plate with a fork was not working for me.  The convenience of grabbing a bar from the fridge on the way to work motivated me to try wrapping the "dough" in plastic wrap before letting it "set" overnight in the fridge.  Works like a charm.

I need to measure the ingredients next time.  I've been eyeballing it until it gets to the right consistency --- not too thin, not too dry, just right so it can be shaped into bars.

Steel cut oats (oatmeal will probably works)
Cinnamon (or for this season, pumpkin spice!)
Salt (I leave this out if I use salted nuts in the mix)
Protein powder (I have some leftover hemp protein powder that worked well)
Nut butter (almond, cashew, even regular peanut)
Really riped bananas (I call this the not-so-secret ingredient)
Almond milk (guess regular milk would work but I haven't tried it)
Mix-ins (dried fruits, trail mix, etc...)

Instead of spreading them on a plate or bowl, I spread them onto clear plastic wrap and shape them into individual bars. Refrigerate overnight and, voila, delicious single servings of oat bars.

Enjoying the Gorgeous Sunny Day

Doctor's order was for me to get 15 minutes of sunshine at least twice a week.  Hanging out with this sweet old beat up rescue pit is as good a time as any.  She is still slow and weak on her rear legs but definitely much improved.  At least she is able to walk on her own now; still have to assist her a little to get up but once up, she is able to move around and seemingly enjoy the exercise.  

Seeing her up and about does my heart (and spirit) a world of good. 

Running Again

I was cleaning out my journal last week to prepare for next year's planner and came across this entry on March 2, 2011:

One of the better runs in a while. warm up 5-5.4 mph first mile then kept at 5.6 the whole way with spurts of 5.8-6. most importantly, did not stop or slow down at all after the warm up! yay! i ran a 10K!

Reading that brought back a flood of wonderful feeling of excitement and joy.  I was so proud of myself.  For the next 2-3 months after that run, I continued to average about 15-18 miles per week, keeping up with 4-5 miles runs.

Then, as usual, work got hectic for the summer months.  My morning runs slowly got shorter and shorter until I skipped them altogether and went straight to work at 5 am.  My evening runs got replaced by my evening naps (I changed my Everyman Sleep Cycle around the same time; 3 hours core sleep with 3-20 min naps).  I was having more time -- but all those time was spent on work.

When I missed the first few runs, I told myself it was ok.  I'm not going to lose any conditioning with a couple missed runs.  Then I learned that it takes about 2 weeks of not running before you feel any impact on your running.  So I told myself I'll focus on work to get through that tough week then resume running.  Bad idea. The 2 weeks became 3 then 4 weeks.  Then it was harder to get myself back into the routine.  And the image of starting over again was daunting.

I see now that I should not have considered it starting over at that time.  Even if it was a month of no running, I am sure I could have picked it up again and returned to where I was within a week or 2.  I think I was just looking for excuses not to run.  I had too much on my plate at the time and it was just easier to let running fall on the wayside.

Hindsight, I can see how ridiculous that was now.  I was so sure that I would be able to resume running when things slow down. At the time, it did not seem possible that I would let my new found joy in running lapse.  But I did.  I have not logged a real run since May. Almost exactly five. whole. months.

Well, I laced up my shoes and started my back-to-running plan yesterday. 

W1D1, run 0:30 / walk 4:30 (x7)

I did the Couch-to-5K in 2009 and really liked it but this time around, I plan to start with longer runs from the beginning (C25K starts with 20-min runs) and have chosen the plan from The Beginning Runner's Handbook.  This plan starts really slow but have me on my feet longer - about 35 minutes, not counting the warm up and cool down.

The first day calls for a 5 minute warm-up walk then run 30 seconds / walk 4 minute, 30 seconds; repeat 7 times.  I found it a little too easy -- and once I started running, it was hard to stop after 30 seconds!  I did stick with it for 3 intervals but then the last 4 intervals were more run 2 min, 30 sec / walk 2 min, 30 sec.

I am a little sore this morning so I may try to stick with the plan and take it slow for now.  An injury during this early stage may derail my comeback effort.

I felt good after Week 1, Day 1.  I dug out my old Tech 4O watch:

Time: 40:11

Distance: 2.6 miles

Speed (ave): 3.88 mph
Pace: 15:28 per mile

The  plan calls for me to repeat this 0:30/4:30 but for 8 intervals, giving me a 40 minutes session, for 2 more times this week.  Not sure but I may change this up to 1:00/4:00 (x8).  

We'll see how it goes :)