gwennefarrell

Yesterday the heat broke. It was a much more tolerable 26 C which we are used to during the summer. The problem was it had been so hot the previous few days that I actually found it cold. Even while I was out walking I never even started to sweat. It’s much cooler today but I still find it warmer than yesterday.

I wanted to give an update on my training as it is ramping up quite quickly. Let’s go back to the beginning. I started my training doing 10 intervals running 1:00 and walking 3:00 minutes. The first day did not go well as the muscles around my bad knee rebelled quite dramatically. I tried again the following week by doing 0:30 minutes running and 3:30 minutes walking and managed to do that 3 days. I was pretty proud of myself as I was able to run for 5:00 minutes on those training days.

As I have said before I have an awesome coach who made it clear we were going to do this slowly. Some weeks we would increase the running time but lower the number of intervals. Often times the increases would only be done on 1 out of the 3 training days . While the increases seemed slow it was working because each week I was becoming stronger.

The last 6 weeks things have really been moving forward. I have twice now run 5k (this was not planned but happened because my interval timer failed). I started increasing my running intervals by 1:00 each of the last 3 weeks and have added uphill interval training which is now at 6 intervals of 6:00 minutes. This week I am up to 10 intervals of 7:00 minutes running and 1:00 minute walking.

When I first started training 6 months ago I thought that first week of running a total of 5:00 minutes during training was quite an accomplishment but look at me now, 70 minutes of running on training days. Today I realized I had done 8 km during my training session so the ability to run a 10 km is just around the corner. Who would have thought a year ago that this is what I would be able to do.

I have also decided on my 4 training days (including the uphill day) I am going to remove one of my long walks (still have to walk the dog for an hour each day). As the training has ramped up I have been losing a bit more weight and I don’t really need to do that anymore. Instead I just want to keep getting stronger and maintaining my current weight.

I am so happy! Yesterday I went out for lunch with a group of people. My table of 4 were all fully vaccinated and it felt comfortable and safe. It was so great just talking to people other than my family. What I found really amusing was we all kept trying to talk over one another. In normal circumstances this might seem rude but it was pretty obvious we all wanted to catch up for all the conversations we have missed these last 15 months.

Here in BC we have been going through a blistering heat wave. Yesterday my weather app said it was 38 C but felt like it was 45 C. Seriously? We don’t do those kind of temperatures ever! This has meant some pretty significant changes in my routines for the past several days.

Now we have air conditioning in our home but of course it does not extend to the garage where the treadmill resides meaning using it for exercise is simply not an option. Worse, the temperatures have remained high even at night. Since I opted not to get heat and/or sunstroke I decided my only option was to get up at 4:00-4:30 am to miss the heat and sun. On top of that I pushed all my workouts to as early in the morning as possible.

So how did that go? Well yesterday I did a 2 hour walk starting just before dawn and by time that was completed I was exhausted. Then after doing some hydrating I took the dog for an hour walk. When the dog got to the point of no longer wanting her treats during the walk and wouldn’t drink water at the ‘pet stop’ we always go to it was time to head home and stay there. I did manage to try to keep us in the shade whenever possible but it that was not enough. I convinced myself that only doing 20,000 was going to have to be enough.

Today was a bit better and I got my training in. The dog still wasn’t happy about the heat but was much better walking today. Still, I’m not pushing this so kept the steps down again today.

Even though I have been avoiding the sun as much as possible I am coated in SPF 50 sunscreen. I have also been very conscious of my fluid intake. I’ve mentioned before I am not a big fan of plain water but I do love iced tea. I’ve made several batches of iced herbal tea and my favourite decaf Chai tea. I’ve made sure to keep my hydration up all day and will continue to do so until the weather gets to a decent temperature.

Really, taking care to protect myself is more important than getting in 30,000+ steps a day right now. Remember my journey has been about complete physical and mental health and that is what I will continue to do.

I hit the road at 5:30am today to get my training done before the heat started (my app says right now it feels like 40 C which is 104 F) but it was still pretty warm. Moreover we have some humidity happening which is unusual for us. I was not enjoying my training because I was hot and sticky. That voice in my head was starting to chant that it was time to give up when I hit interval 7. But then I ran past an older lady that I have been seeing every morning for the last few weeks. I don’t know if it was the look on my face or if she just sensed I was struggling but she shouted out you are looking great, keep going. You bet I finished 10 intervals and even picked up my pace. Just that little bit of encouragement was all I needed.

I mentioned last week that I had bought some new runners. When I decided to start training my coach told me the first thing I had to do was invest in some good running shoes. She also recommended that I go to a running store so they could ensure the right shoes for my gait. We have had a great running store, Peninsula Runners, in our community for decades so I tried them out. After trying on several pairs I went with some New Balance runners as I like the insole cushions and thought they felt pretty good.

As my training increased I started to notice that by the end of the week my feet hurt. In particular my toes would feel like they were trying to push though the end of my shoes. It was always fine at the beginning of the week but was getting a bit painful by day 6 of walking/running.

I knew those shoes were getting close to being replaced so last weekend I went back to Peninsula Runners and suggested I try on some different brands. The 2 I liked best were Hoka and Brooks and both felt pretty good. I explained my end of the week issues to the knowledgeable young man who was helping me and was surprised to learn the likely cause. He went through the walking/running I do each week with me and told me some runners find that when they train hard their feet can start to swell. He then suggested I try shoes that are 1/2 size larger. I liked the Hokas but they have a funky spring in them that I wasn’t sure I was comfortable with. I then tried the Brooks in that slightly larger size and I was sold.

So after paying a grotesque amount of money for 2 pairs of shoes I tried them out this week. What an amazing difference! Even doing 3 days with 10 intervals of 6:00 minutes of running and then an additional day of hill training intervals my feet feel great! Really, my feet are happy and it makes such a difference.

Happy feet will help you to keep going. Well that and a kind stranger shouting out encouragement.

What a glorious day to do my training today. I hit the road at 5:30am and was at the beach by 6:00am. I ran into my long time friend Al who does a brisk walk along the promenade every morning. His pace of course matched my running speed so we chatted as we headed to the pier. I realized when we went our different directions that I had done 2 intervals of running while we chatted and I was pretty comfortable. But it was the bay itself that was so phenomenal today. The temperature was perfect for training and the water was calm. It just seemed so peaceful and made my training a real treat.

When I run I focus on my body, neck and shoulders relaxed, abs tight, butt tucked in, walking evenly on both feet and wait crap that’s a lot to think about. I’m pretty good at multi-tasking but even for me that’s a lot to have do think about all at once so I don’t, instead I break it all down throughout each interval. During my rest periods I concentrate on my neck and shoulders making sure that they are relaxed and that my shoulders are lowered (for some reason I tense up while running). While running I will start with touching my abs (ok, vanity here but I have become pretty fascinated with my increasing defined abs) to remind myself to keep them tight. When I do that I also remember to tuck in my butt. These two things are important as they help keep my core strong. The one thing I always think about is having a steady pace and landing evenly on each foot. This come pretty naturally to me as I have for decades been conscious of my gait and keeping myself from limping. I am hoping one day that all the other stuff will be just as natural but time will tell.

What I really focus on, however, is, as one of my favourite country singers says, stay humble and kind. That means that every single person that I walk/run past gets a big smile and a greeting. Occasionally I will get someone who is not impressed with this (last week a man actually snarled at me) and it is really fun to watch some people be completely surprised as they stop in their tracks and respond in turn but most people smile back and return the greeting. If I pass them again as I head back towards home I smile and wish them a good day. I have to confess, this just makes me feel good. Even when I started increasing my intervals and the training felt more difficult I kept this up. It is really hard to be in a bad mood when you focus on being a friendly person. As I have been doing so much of my training on the promenade lately I’ve met several of the regulars out on their morning walks. They are now very encouraging when they see me doing my intervals and frankly that just makes things so much easier.

So, figure out what you need to focus on and then just be kind.

I had a great encounter yesterday. I had taken my brother’s SUV in to get some serious detailing and while they offered to drive me home I told them it was only 2 miles so I could walk. This is an area I normally don’t spend any time in and as I was walking a noticed a couple of older ladies walking towards me and thought the one in front looks familiar. As they walked by she turned and shouted out Gwenne? I realized in was the Mom of a good friend from high school and university. She said she almost didn’t recognize me and how thin I am. I explained about getting healthy and fit. She told me how fantastic I look and wished me good luck on my 10k training.

We here in the Metro Vancouver area are going through a heat wave so I thought it would be timely to talk about protecting yourself from the sun. For me, this is a really important topic and I want to make sure everyone takes it seriously. My Granny, back in the 1950’s, was diagnosed with a melanoma. She eventually lost a large portion of her calf muscle having the cancer removed. I should note, they told her that she would always walk with a limp but she eventually figured out that by wearing high heels her calf muscles shorten and therefore even at the time she passed away in her late 80’s she still wore at least 3 inch heels. I personally am very fair skinned and have a lot of moles. I noticed one day that a mole had changed quite dramatically in a short period so went to the walk in clinic to have it checked out. The doctor felt it was nothing but suggested if I was concerned to have my GP remove it and do a biopsy. My doctor complimented on me being concerned, turns out that mole was pre-cancerous. I drive my current GP a bit crazy as I always get her to check out any mole that I feel may be ‘suspicious’ but she agrees that I am high risk and being cautious is the best options.

With it being summer (when the sun is the strongest) and the heat wave happening I am back to my routine of protecting my skin. Before all of my walks/training I put on SPF 50 sunscreen. Other than my early morning walk, I always wear a brimmed hat and if the sun is out sunglasses are also involved.

To be clear, UV rays damage your skin regardless of whether it is fair or dark. Moreover, skin cancer doesn’t really care what the hue of your skin is, it can happen to anyone though someone like me is at a higher risk. Even when I sit in the shade if the sun is strong I am covered in sunscreen. This is such a simple thing we can all do to protect ourselves but is so imparative.

Finally, remember how dangerous heat stroke can be. Please remember to wear a hat and stay well hydrated. I’ve said before that I am not a fan of drinking plain water but let me assure you when I did my midday walk today I drank a bottle of water along the way and then had more fluids when I got home. Best of all, if you can avoid being out in the direct sun between 10am and 3pm even better. A tip though, if you are out walking learn your route and know which side of the street is going to provide you the most shade and least sun.

After my last blog a former colleague reached out with a message. She is a runner and wanted to make sure someone had talked to me about changing out my shoes. She apologized if I had already had this discussion but also provided a tip to buy 2 pairs of shoes and alternate them to get more mileage out of them. I thanked her profusely and let her know before I even started my training my coach had me go buy a pair of good running shoes and let me know how often to replace them. I also noted that I am very open to any tips and advice from experienced runners and that it would always be appreciated.

This week my coach really bumped things up. For my regular training this week I was to do 10 sets of 5:00 minutes running with 1:00 minute walking and for my hill training 6 intervals of 5:00 minutes running up hill. The hill part was the real increase since last week it was 5 intervals at 4:00 but I told my coach this didn’t even intimidate me anymore, my head now tells me I can do this.

So yesterday was my hill training day. I walked down to the bottom of the hill, looked up and thought ok, this could be tough. But, I started running up the hill reminding myself it is just one foot in front of the other and you will get there. Now I admit, the first 2 intervals were hard but then I got through the 3rd one and thought ok, your halfway there. I got through the 4th interval and it was, hey only 2 more to go. By time I was done I just had a big grin on my face knowing that I had done it.

Today I was doing my final day of run training for the week and ran past a long time friend who I often see walking on the promenade in the mornings. As I ran by I shouted out it’s training day. His response was good job girl! I kept running and realized something had changed. When I started this training every interval I ran I had to keep chanting positive mantras in my head to keep me going. I had to tell myself this was going to get me to a 10k or that I could do this. Today while I was doing 50 minutes in total running I was instead listening to a book and taking in the beautiful scenery around me. I wasn’t in anyway thinking that I was training, I was more focused on saying good morning to everyone I met along the promenade. I also realized it has been like this for a few weeks, the training is no longer a chore, it is enjoyable especially in this wonderful weather we are having.

I ran the rest of my training with a smile on my face, I am becoming a runner. Even my last interval which is up a hill felt great to do today because I know I have come such a long way. Back in January it was almost torture to do 30 seconds of running and 3:30 minutes of walking for 8 intervals but look at me now. While patience is required to do this slow and steady, I recognize this is a lot of progress physically and now mentally I seem to have caught up. Again, apparently I am a runner.

Oh and 2 very expensive pairs of runners were bought today.

Today I got up and did my Thursday morning training. After resting for a bit I took the dog for a walk. By time I got home from that walk I was feeling really queasy. I decided to do exactly what my Coach tells me, listen to my body and it was saying something is not quite right. I opted to skip the rest of my workouts today and take a bit of a break. It seems to have worked because after having a light lunch and some sparkling water I feel much better.

My husband came up with today’s topic and I really had to think about it. To be honest other than my neighbours (socially distanced outside) the last friend I saw in person was in October and that was 35 lbs ago. Now don’t get me wrong, I have amazing friends on social media who see my pictures and tell me how awesome I look. For example, when I posted a picture of me at last year’s goal and all dolled up for dinner with my hubby (hadn’t seen him in nearly 10 months at that point) and a friend noted he doesn’t normally comment on FB posts but he had to tell me what a great job I had done. I know that every time I post about a major accomplishment I am going to receive words of congratulations and encouragement. That overwhelming support has kept me on this journey and will help me stay on this path.

But I have been told that the pictures do not do justice to my transformation. When my husband finally came home for Xmas last year and got to see me in person he was stunned. He said he knew I looked very different but had no idea that in person I would have changed so much. Yes, he loved the new ‘look’ and was very proud of me but that was 20 lbs ago.

Does it bother me that my friends haven’t gotten to see me? Sure, but I have to acknowledge it is all about ego. Yes I would love to hear them tell me I look fabulous but as I reflect on this I realize I just want to see them. My ego is so at the bottom of my importance pile right now, helping everyone stay healthy and safe takes top priority and it kind of makes me feel good that I have this perspective. I would rather have taken this journey alone than put any of my friends or extended family at risk.

I know there is now light at the end of this very long tunnel known as a pandemic and it won’t be long until I do get to see friends. I am truly committed to keeping my ego in check and instead bask in being together with everyone again.

Today I started my new interval training, 10 intervals at 5:00 minutes running and 1:00 minute walking. When my coach told me that is the new task I thought, ok. Really, even a couple months ago I would be dreading this. So off I went today and all was going well until I realized both intervals 9 and 10 would mean part of the time running up hill. Dammit! Got through it anyways with no problems though a little winded on that last interval.

I wanted to talk a bit about how weight loss maintenance is going for me. If you remember, after changing my goals a few times when I kept achieving them I kept lowering my target weight. Finally in the middle of March I had hit my final goal, 92 lbs lost. I decided at that point I was not going to do anything different and just keep on working at my goal of running a 10k. I still eat the same (though I confess this weekend I probably ate more carbs than I normally do in a month) and focused on my training.

Last week I got on the scale and was a bit shocked. I have now lost 97 lbs, 5 more than my final goal. I am at a weight I have never been in my adult life. Moreover, I’m having to donate away more of my clothes. Some lovely slacks I bought back in the fall and haven’t really worn no longer fit. I bought them at a size 10 but since then I have lost another 25 lbs. Now I am down to a very comfortable size 6 though I still have to get my head around the fact that a 6 is really the size I wear. I even went out this weekend and bought some new size 6 skinny jeans and was astounded when they fit.

Really, I am not trying to lose more weight but I do admit, if I were to lose 3 lbs more by the end of the year and hit that 100 lb milestone I would be pretty thrilled. While I am not doing anything different eating wise, I admit I am training more. Back in March I was probably doing 2:30 minutes of running with 1:30 minutes of walking. As well I have now added a day of ‘hill’ training. This week it is going to be 6 intervals of 5:00 minutes of running up Stayte Rd. My overall maintenance plan is just keep doing the same as I do now with a little more training each week.

I have long since committed to the fact that I can’t go back to the way my life was before and quite frankly, I don’t want to. I look and feel great. I am probably more respectful of my body than I have ever been. I’ve now been committed to this journey for a year and am determined that I am going to do so for the rest of my life. Bring on the increased training and I will continue to be healthier than I have ever been. Just remember, all it takes is one step at a time.

This was not the blog I had planned to post today but things changed after an event this week. My good friend Rob, who is my brother’s best friend, has a 16 year old son, Cameron. Cam hadn’t been feeling well and eventually ended up in hospital this week with Diabetic Ketoacidosis (DKA). Turns out Cam has developed Type 1 diabetes and Rob, having seen the horrible things this disease has done to my siblings, is devastated. As you know from my previous posts I believe that supporting others along this journey is important so I thought maybe I could help Rob and Cam be a little more comfortable with looking at the future.

There are 2 types of diabetes, Type 1 (formerly known as juvenile or insulin dependent diabetes) and Type 2 (formerly known as adult onset or non-insulin dependent diabetes). The names have changed because while Type 1 diabetes normally is diagnosed in children or adolescents, it can occur in people in their 30’s while Type 2 diabetes can occur at any age and many Type 2 diabetics have to take insulin (both of my siblings do). Type 1 is an auto-immune disease where beta cells attack the islets in the pancreas resulting in the pancreas no longer being able to produce insulin. Type 2 is when the body becomes resistant to insulin meaning it can’t use it effectively anymore. There is no known direct cause of Type 1 though it can be hereditary. Type 2 can be caused by being over weight and lack of physical activity. However, in approximately 20% of those with Type 2 it is believed to be hereditary (as is the case with my brother).

There is no real cure for either type of diabetes. For Type 1 diabetics the treatment is life long insulin treatment though there is increasing success with pancreas transplants (my friend Steve had a transplant early this year and the difference is amazing). Type 2 diabetes can be treated with diet, exercise, oral medications or insulin. It should be noted that in cases like mine diabetes cannot be reversed but it is believed it may go in remission with significant weight loss and exercise. Having said that, when my brother was diagnosed in his late 30’s he was in no way over weight and worked in a very physical job hence why his specialist believes he inherited the disease from our father.

In both types diet and activity are a key component in keeping glucose levels stable. But why is this so important? There are 2 significant reasons. Glucose levels that are high can lead to irreparable damage to various organs in particular the kidneys. However there are other scary side effects including heart disease, kidney disease, vascular disease which can lead to limb amputation, blindness as well as high blood pressure. Sadly, my brother is suffering through all of these. On top of this, particularly with insulin therapy, there is a real risk of low blood glucose which can lead to death if not immediately treated.

Well that’s all really scary isn’t it and you would think Rob should be terrified for his son. But wait, the improvements in treating this disease have been pretty phenomenal and give a lot of hope for the future. Things like improved medications, insulin pumps and now awesome constant glucose monitoring (CGM) systems have become a real breakthrough in treating diabetes. CGM’s are becoming so good that they can alert you if you glucose falls below or rises above a certain level. Long gone is the need to rely on frequent daily finger pricks to check glucose levels. Even better in BC where I live yesterday it was announced that CGM’s would be free for those diabetics that meet certain criteria (the sensors for CGM’s only last 10 -14 days before needing to be replaced and are on the expensive side). Moreover, for those 19 and under insulin pumps are free. Managing this disease keeps getting easier and provides hope for people like Cam.

In either type a balanced diet is essential. We have learned over the years that following a low carb diet can help keep those pesky glucose levels in check. Moreover, keeping things like sodium low and opting for leaner meats can help with weight loss. Most important is keeping physically active and that can be simply walking at least 30 minutes a day. And finally, working with your medical professionals and following their instructions to the letter is imperative. This is not a go it alone disease.

I want to end on a positive story to give Rob and Cam some hope. My best friend from high school lost her dad a couple years ago when he was 80 years old. He had been a Type 1 diabetic for more than 60 years but led an amazing life. So, if you think about it with the improvements in diabetes treatment each year I think a newly diagnosed diabetic could easily live to see 100! We have to keep working to ultimately find a cure for this disease but in the meantime it is important to have hope that treatments will just keep getting better.

After my blog on Tuesday about my pace and keeping safe didn’t I have an arthritis flair up in my knee yesterday. I ended up cutting my last walk of the day short (ok, only by 1/2 a mile) but I did all the right things afterwards. I got home and immediately pulled out some frozen peas to put on my knee and elevated it while letting it rest. I’ve done a few doses of my prescription anti-inflammatory cream and by this morning my knee was a little stiff but not really sore. I decided to do my training and it went well. After my 2nd walk of the day (with the dog) I used the frozen peas again to make sure my knee isn’t aggravated and I can do my last walk of the day.

Wahoo, today is mammogram day! Ok, that was said with a lot of sarcasm as it is not a pleasant experience. But still every year without fail I get it done. My Mom died of complications from stage 4 breast cancer so I am considered high risk. I also ensure I have a physical each year as well as having a PAP test every 2 years. According to my doctor as I have gotten more fit it has meant I have gotten healthier but that we need to make sure I stay that way so I should keep getting all my annual tests done.

While I was out on my 1st long walk yesterday I ran into a long time friend. He was just starting his daily walk and we took a few minutes to catch up. He told me he was walking to get in better shape and maybe help his health issues. We were talking about what I planned to write on my blog today and he offered up a story. He recently had a prostate exam and his doctor is a woman. He said he put it off for a long time simply because of embarrassment but he finally realized this was an important test so he bit the bullet and got it done. He noted that women must go through similar embarrassment for their testing when dealing with a male doctor.

We got to chatting about the difference between men and women when it comes to their overall health. I gave my husband as an example. My husband didn’t see a doctor for years because he felt fine. When his best friend was diagnosed with prostrate cancer I finally convinced my husband to get a check up. Turns out he had hypertension so they put him on some medication. Unfortunately when he didn’t feel any difference taking them so he stopped. That led to fun things like a serious nose bleed. It took that to get him to understand hypertension can be a silent killer and that he needs to make sure his health is being checked out. My friend agreed, this tends to be what a lot of men do.

But let’s be clear, just because you feel fine and even if you are fit you may have underlying health issues. Find the time to see a GP and get an annual check up. My doctor runs a massive amount of blood tests on me once a year which is a good thing. For me this has meant motivating me as I have seen the results of these tests improve so much along this journey. Now, everything is normal. That doesn’t give me the excuse to assume I will stay healthy just because I am fit, it gives me the benchmark to keep myself healthy which can only be determined by my medical professionals.

So, make sure you to see your doctor at minimum annually. As you age, please ensure you are getting the tests you need no matter how uncomfortable they are. Remember, often times finding issues early can lead to a successful recovery. Do everything you can to not just stay fit but to stay healthy.