Wednesday, April 27, 2011


OK, all you 25 Team MNM members. This is it! Last week for training and the final countdown to THE PIG weekend!  I did  6 miles over the weekend at a 15 minute mile, so I am happy. Of course, I was not talking, so when I add that (which I will do Saturday), I will be slower.  You know, I find I am less winded coming up the steps here at Mercy Neighborhood Ministries since I started this training. A few pounds less on the scale, too. So, it really has helped me move back toward a healthier lifestyle, which was my goal. I have more work to do, but it feels good to finally be moving in the right direction.  The weather looks good for Saturday and a bit questionable for Sunday morning, but a little rain has never dampened the enthusiasm of true Piggers.

So, let's fly! Go Team MNM!

Friday, April 22, 2011

OK...this is a true confession prompted by a message from Sandy. I fell off the training wagon this week and have taken a few steps back, I fear.


Work has been nothing short of wild and crazy and it seriously impacted my exercise schedule. This is not good, since the Pig is only 8 days away. Adding to my declining situation is the emerging abundance of chocolate bunnies that are seducing me into a sugar frenzy. Gosh, is it redeemable???

YES! Of course. Each day is a new opporutnity to say 'no' to bunnies and 'yes' to finding time for exercise. I have made a plan to go to the gym on Saturday and get in a good hour of elliptical training (I don't walk in the rain).  I do hope the rest of you Team MNM members have been more faithful to your training.  And, I hope you have a beautiful and blessed Easter weekend.

Sue

Monday, April 18, 2011

Yes, it's that time again....to bump up your walking minutes to stay on track with your training:
45 minutes each for 4 days and one 90 minute walk for 10K
30 minutes each for 4 days and one 60 minute walk for 5K
It's only 13 days until race day!

Just remember: 

You can't look like this.....


Unless you are willing to do this
(OK, maybe that's  a stretch, but exercise all the same!)
Go Team MNM....Theresa, Sheila, Donna, Debra, Denise, Br. Bill, Michelle, Sandy, Larry, Mari Beth, Sue C.,  Nick, Susan, Monica, Michelle, Chavon, Katie, and Sue P.  Sr. Louise, Kathy D., Sr. Sally and Br. Bob are virtual racers racking up the training miles but unable to join that day.
Blessings,
Sue

Saturday, April 16, 2011

I have a one hour walk under my belt today, which is on target for the 10K training schedule.  I am feeling more confident that I will make it for the 6.2 miles on Pig Day, but not at a 15 minute mile pace. I was walking with a friend and found myself  getting winded walking and talking.

I have been training alone, so I guess it was easier to pick up my pace while on mute!  Hope you all are getting out there and walking 4-5 times each week. We are down to two weeks before race day...yikes!

Happy Sabbath!
Sue

Thursday, April 14, 2011

Hey ya' all...I am back from my business trip to Charlotte (where they talk like that!). I am proud to report that I got up at 6:00 both days and worked out in the fitness room for 60 and 45 minutes respectively.  I passed up the cake and donuts both days. But, true confessions... I did sit at the bar Tuesday night with my friends for three hours, so...yes...I lost some ground drinking wine and eating those little snicky snacky thingies they serve up there. But, I would have done that anyway even if I had eaten the donuts and cake, so I fugure I am still ahead.

Picked him up at the bar...cute, huh? 
See what a little exercise can do for you, Debra??
(Just kidding).

OK, so where are we, Pig People?  Are we getting close to being ready for the race weekend which is just a mere 16 days away?  Yikes! I am heading out Saturday with my shot-from-the-cannon friend, Sue Coburn, for a 3-4 mile walk. That will give me some idea of how close I am to P-day readiness. Oh...and if you are looking for a trial walk, Bethany House Services is having their first 5K event this Saturday at 6:00 P.M. followed by a party. For more details, go to their web site http://www.bethanyhouseservices.org/.

Fitness tip
Shoes: Your walking shoes should not be too snug, a tight shoe will contribute to blisters. But they also have to fit well or a too-loose fit can also contribute to blister formation. To choose shoes of the right size, go shoe shopping right after a long walk when your feet are swollen to their largest. When standing in the new shoe, there should be 1/2 inch from the big toe to the end of the toe box and you should be able to wiggle all of your toes comfortably. Then test drive your shoes in the store, going at your fastest pace (don't worry about looking silly, your comfort depends on this!) Your shoes should not slip when you walk in them.

Socks: Experiment with socks, try different brands. Be sure to launder the socks at least once before wearing them to wash out the sizing. Podiatrists recommend not using cotton socks as they retain moisture, which then softens the skin, weakening it and making it easier to tear and form blisters. Instead, CoolMax fabric wicks away the moisture so it is not on the skin to weaken it. Look for socks with modern synthetic fabrics formulated for walking and running. Many recommend two layers of socks - a thin inner pair of wicking fabric such as polypropylene or CoolMax, and a padded outer pair. Tube socks should be avoided since they do not fit well over the heel and ankle. Change socks during the walk, especially if they get sweaty. Some marathoners also change shoes during the event.
Blistered FeetDon't end up like this. (P.S.  These are not my feet !)

Wisdom Words
One step at a time is good walking. ~   Chinese Proverb
 
Go walk, my friends. It is good for our bodies and our souls.
Sue

Monday, April 11, 2011

OK, all you Team MNM members. I am leaving town for a business meeting and will not be blogging until Thursday. I WILL be staying true to my exercise program and counting on you to dom so as well. 10K trainees...up your 4 day time to 45 minutes and 1 day 60 minute walk this week. 5K trainees, increase your 4 day time to 25 minutes with one 40 minute walk.  I am late for  the airport, so no graphics or wisdom words or training tips today. Boring!
Blessings,
Sue

PS Be sure to report your mileage to me so I can put the funds in your Piggy Bank for last week.

Saturday, April 9, 2011

OK, Sandy - you challenged me to pick up my pace today with your 14.5 minute mile walking pace. I did 3 miles today, but could only do one at a 15 minute mile pace and I was huffing and puffing at that!  I guess the good thing is that I am committed to exercising regularly and the rest will take care of itself.
Roses are red
Violets are blue
I'm getting healthy
How about you?

Flying Pig or bust
Please join Team MNM

Happy Sabbath everyone!

Sue


Thursday, April 7, 2011

Team MNM has grown again. We picked up Sr. Louise, Sr. Sally, Br. Bob and Br. Bill.  OK all you "non-religious"...what's up???  We need to get you from this
...to this


I am finding the more I exercise, the more I exercise. It's mostly about getting started. So, let's get started. Even if you can't walk with us in the Flying Pig races, you can be part of Team MNM by walking now and "billing" me for your mileage toward a sponsorship to Team MNM. Remember to report your mileage to me and I will contribute $.50 for every mile you log walking, running, or converting another exercise using the chart below (Day 1 of the blog) will go into your person "Piggy Bank".  If you raise money for Team MNM while you are at it, I will add another $.25.   Sr. Louise logged 8 miles so far this week and has earned $4.00 already. Way to go, Sr. Louise!

Training Tip
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace. Avoid injuries by learning these stretches and complete them before and after you walk.
http://video.about.com/walking/5-Stretches-for-Walkers.htm (click on this and then on the blue link)


Wisdom Words
The sum of the whole is this: walk and be happy; walk and be healthy. The best way to lengthen out our days is to walk steadily and with a purpose. ~  Charles Dickens
 
See you a few miles from now,
Sue
 




Are we having fun yet?

Thanks for the great opportunity to be challenged...! My goal is to get to the daily 10,000 steps. We'll see how this goes. :-)

Wednesday, April 6, 2011

Lots of good news today. I am in for a 3 mile walk and a 40 minute bike "ride" in the last 24 hours. 



Denise Taylor, Debra Love and Kathy Durkee have joined me in training...cool!  My friend Sandy told me I should stop feeling guilty about things and enjoy life more (does that mean it's OK to eat cake???)! And, my friend Mary Schweitzer sent in a donation for blister pads for me....ha, ha!  My Mom gave me neat walking socks that are supposed to prevent blisters for my birthday, so no go, sweet Mary!

Come on, you MNM team members! Let's get this group growing!!! Do not let this be your motto:  
"Whenever I feel like exercise, I lie down until the feeling passes."   Robert Hutchins

Blessings,
Sue

Monday, April 4, 2011

This morning, I did not feel like exercising, so I did not. How's that for discipline???  Now, I just finished eating a delicious piece of cake to celebrate Br. Bob's 70th BD (Happy Birthday, Br. Bob... you don't look a day past 50!) and in good Catholic fashion, I am feeling guilty about both.  I would get up and go for a walk right now, but it is about to storm...really. I think I can still salvage this by making a commitment to go to the gym tonight. I will. I must. I want to be healthy.

Exercise or bust!

This is the second week of training, so 10K trainers, we need to increase our walking to 35 minutes for four days and 45 minutes  the fifth day.   You 5K trainers, increase your walking to 20 minutes for four days and 30 minutes on the fifth day. Go Team MNM!

Training Tip
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.

"God, inspire me to stick with my exercise routine, that I may be healthier and happier, as I’ve promised to myself and to You. Amen.”   Melissa Roberts

Blessings,
Sue

Saturday, April 2, 2011

The Hill from Hell

First of all, I am trying to respond to Sandy and Br. Bob who have posted on this blog, but I need to get a lesson from my blog teacher, because my response is not going anywhere. So, I'll be in touch soon, my friends.

Secondly, I had this most wonderful women's retreat this weekend with MNM Board member, Mary Painter-Romanello, Committee member, Lisa Gardner, and the wonderful women of Cheviot United Methodist Church. The presenter, Agnes Spurlock, talked about living with balance...perfect for my newest endeavor! I am renewed and refreshed and very grateful for this gift.

So, today, I included a nice long walk on the grounds of the retreat center. I walked for an hour total, with one break by the creek to write in my journal. Apparently, I lost track of the afternoon program and was AWOL. So, my friend, Lisa, hopped in her car to come look for me, fearful that I dropped somewhere along the way because, although I am on the road to good health, I am currently fat and out of shape.

She found  me at the bottom of this hill pondering the oxymoron of a hill from hell being in such a sacred place.  Possibly more accurate might be that I was pondering if my fat and out of shape self could ever get up it  and back to the retreat group. Lisa saved me with a pickup in her van, but wanted to be sure I told the truth about hitching a ride. OK...I caved.  Geeze... it was at least 5 miles long...maybe 10. :)

Today's lesson...Be still and know I am God.
Blessings,
Sue

Friday, April 1, 2011

I have several friends who do not believe I will keep up this blog. I think that alone will encourage me. I love a good  challenge!
The arthritis in my right knee is aggravated by the increased exercise. I guess it got used to the inactivity. So, I rode the stationary bike this morning for 40 minutes and iced afterwards. If you are doing the exercise challenge for my sponsorship support, remember that you can do exercises other than walking and use the conversion chart for your "Piggy Bank" investment. So far it appears I will be thonly one with cash in my bank, as I have not heard from anyone that they have accepted the challenge. Hmmm.

Training Tip
Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your leg motion.
  • Bend your elbow 90 degrees.
  • Hands should be loose in a partially closed curl, never clenched.
  • Clenching your fists can raise your blood pressure and should be avoided.
  • With each step, the arm opposite your forward foot comes straight forward, not diagonally.
  • As the foot goes back, the opposite arm comes straight back.
  • Keep your elbows close to your body - don't "chicken wing."
  • Your forward hand should not cross the center point of your body.
  • Your hand when coming forward should be kept low, not higher than your breastbone.
  • Many poor examples of arm motion are seen with walkers pumping their arms up high in the air, this does not help propel you.
  • If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a time and then let your arms rest.
Wisdom Words
" Above all else, guard your heart, for it is the wellspring of life."  Proverbs

Have a a great weekend, but don't lose your momentum!
Sue