Thank You, Safety Gear!Today, I went on my first skate since my 10K inline skating event. I went on a different route with a few more hills. On one downhill slope, while I was focusing on technique, my front right skate wheel hit the grass, and I went down. Fortunately, I was wearing safety gear. What could have been a broken wrist, a messed up knee, and a lot more blood ended up being way less dire. It was also a good reminder of how quickly something can happen, and how safety gear makes the end result more manageable. What The Pros WearIf you see competitive inline skaters, they usually wear a short-sleeved cycling jersey, biking shorts, a bicycle helmet, wrist guards, and their skates. Most inline events require a helmet and wrist guards. Bicycle helmets are popular due to their aerodynamic nature. These are also experienced, pro skaters who place in world-class events. I am definitely not at this level.  Competitive inline skaters typically only wear a bike helmet and wrist guards for protection. I gear up a bit more. What This Instructional Design Manager Wear
My Outdoor Inline Skating Protective GearHere is my current safety gear for when I inline skate (or roller skate) outside:
 Even on a flat trail, there are terrain changes, cracks, and possible debris. What Do You Think?What safety gear do you wear or not wear when inline skating outdoors? Include your thoughts in the comments. Learn More
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I Did a Thing!On, Saturday, 6/29/2019, I completed my first inline event! Yes, it was a race. For me, finishing is my winning. Not only did I "win", but I got my best time to date for the distance. I completed 6.23 miles in 50:24, which gives me an average pace of 8:05 minutes per mile. Success!  Here is the actual rose I received for completing the Roll for the Roses. Why I Picked This EventIn previous blog entries, I have outlined my 3 phase inline marathon training plan. To help measure my progress and stay on track, I included 4 key events in my plans. Completing this 10K skate was the second key milestone in my overall plan. Here are those 4 milestone events:
My Goals and ObjectivesFor this particular event, my primary goal was to finish the event. I estimated that I could finish in about an hour given my times on previous 6-ish mile skates. I exceeded my own expectations by finishing in less time than anticipated. Above and beyond just plain finishing, I had a few more objectives:
 Here's my pre-race picture. My artist husband made it ready for my inline skater trading card. (Sure. That can be a thing.) My Preparation: TrainingI signed up for this event since it was nearby and fit in well with my overall inline marathon training plan. To get ready, here's what my physical training looked like from the beginning of May through the event:
 Here I am pausing after an inline skate lesson and before a 3 mile skate. My Preparation: PlanningAs the event drew closer, I thought about logistical planning. The day before, I picked up my bibs (numbers) and t shirt. That same day, I drove the course. In retrospect, I should have done that WAY SOONER to get a handle on the terrain. I figured out core logistics of parking, getting to the start line, and getting from the finish line to where we parked. I also enlisted my husband to be my road crew. He drove us to the event, kept us on time, got us parked, helped me pin on my numbers, and brought my shoes to the finish line. He executed all of the plans to get us where we needed to be, when we needed to be there that would have stressed me out on the day of the event.  I drove the course the day before and realized it was hilly enough that I needed to make sure I knew how to slow down. What Went WellThe event itself went well. I achieved my primary goal of finishing, and even made good time through it all. My nutrition and hydration worked and I didn't feel dehydrated or have what I will politely call "gastro-intestinal distress" on the day of the event. I achieved a personal best time, and I felt good after I finished (perhaps partly because I got to stop skating after doing many, many hills). Post event, I ate a good meal, did some yoga, took a power nap, soaked in Epsom salt, and iced my left knee. Now, a day later, I'm only a little bit sore, which is encouraging. I also realized how supportive people are at these events. There were some professional inline skaters at the front of the pack, then people who were more recreational. Along the whole course, people were encouraging. This included volunteers directing us the right way, police officers directing traffic, people who passed me, the water station helpers, and people not in the event who were just skating or running by. Everyone had words of encouragement to share. As I was struggling up the last, ridiculously long hill, I heard "almost at the top," "only 1 kilometer to go," "looking good," "you got this," and "you can do this!" That type of support in the moment makes all of the difference. While I pride myself of my ability to power through adversity, voices to help cheer on the voice in my head telling me I'm going to make it help. It also gives me faith in the goodness of the world.  Here are my race day stats from Runkeeper. I use Runkeeper to track all of my skating and running activity. What Could Have Gone BetterWhile I did drive the course, I drove it the day before the event--which didn't give me a lot of time to course correct my training. During that drive, which was almost an afterthought, I realized that there were a fair amount of hills on the course. I was worried about going down the hills and not totally losing control. I knew how to ascend hills, and though I was not very efficient in doing so, I knew I could complete the course as long as I could navigate downhill stretches. In retrospect, I would have checked out the course earlier and trained accordingly. I definitely made up time from climbing the multiple hills by doing a little faster downhill afterwards. The last hill was very, very ugly. I definitely need to do more, different terrain so that isn't such an effort--or a surprise.  I was not prepared for the hills. I definitely need to practice going up long hills as well as fine tuning my skills descending hills. Lessons Learned and Next StepsMy next inline event is the first Saturday in August in St Paul. Here's how I will change my current training plan to be more successful in that event:
 Here's how much time I have as of publishing this blog entry to train. NO PRESSURE! What Do You Think?How have you trained for athletic events? Include your thoughts in the comments. Learn MoreMy 3 Phase Inline Marathon Training Plan In a recent blog post, I talked about my previous half-baked inline half marathon plan. I learned the hard way that I need a solid training plan to reach my goals. This time around, here is my three-phase training plan to achieve my inline skating marathon related goals:
 Let the outdoor skating commence! Phase III: Game On!Welcome to Phase III of my inline marathon training plan. This is where, to put it plainly, shit gets real. Now I'm skating and getting ready for a crazy long skate and realizing how far I'm going to go between now and mid-September. Goals: Skate longer distances outside on uneven terrain.
My Overarching Training Plan for Phase IIII’ve done a fair share of research for books or online resources, and there’s not a thorough roadmap for how to train for an inline marathon available. There aren’t many current go-to websites or a book to help guide the way. I dug a bit more and found useful ideas for how to go about this from a variety of disparate sources. From parts, I’ve cobbled together a plan from the huge body of information available on running your first marathon, websites with dribs and drabs on inline marathons, and resources on physical training in general. From that I put together a personal training plan for myself that incorporates the following:
Skating Longer Distance The core part of my plan includes skating outside on a regular basis. My starting point is skating 3 miles, partly because I know I can complete that distance (instead of starting at a mile or so of skating). In addition, my very favorite neighborhood lake with a biking trail is about 3 miles long. I have a whole plan plotted out for skating 3 times per week, which includes two shorter skates, and one longer skate per week. It also includes adding mileage weekly and scaling back a bit every three weeks to gradually build up mileage. I’m also incorporating the taper that running marathoners use which involves reducing mileage just before the event.  Clocking some outdoor miles after a skating lesson. Improve Skating Technique I am pretty tough in general, and I know I can power through many obstacles. However, I’m also smart enough to know that white knuckling my way through an event like this should by no means be plan A. I know I need to keep increasing my overall endurance (building on what I accomplished through the running in the last phase of this process.) I also know that my technique needs some serious leveling up. I need to transition from basically walking on inline skates, to having something that is more recognizable as an efficient stride. I need to get more distance from each stride and be more efficient so I can complete an event that is, to date, about 4 times longer than any skate I have ever done. This includes taking inline skating lessons, doing drills, doing sport specific conditioning, and a whole lot of practicing. Incorporating Cross Training I also know I can’t just skate to get ready for this event. First off, sometimes the weather won’t cooperate with my plans to skate outside. This is where running (indoors or outdoors) will be one form of cross training, as will biking (including a spinning class that I have committed to going to with a co-worker of mine—who I think may be trying to kill me aka “give me additional cross training options.”) I’m even planning on doing a roller derby class, which will keep me on skates, but focus more on stopping and starting than logging mileage. I’m also lifting weights, including kettlebell, to round out my training plan. Above and beyond cross training in other cardio activities, I'll be doing activities to help with recover. This includes stretching, foam roller, and yoga on a near daily basis.  Me crosstraining at the gym with all of my friends. What Do You Think How have you prepared for an inline marathon or other longer event? How did you prepare? Share your thoughts in the comments. Learn MoreThe Importance of RecoveryI'm in the swing of inline marathon training. This includes three outdoor skates per week (currently 3-6 miles each with increasing mileage over time), one day of cross-training per week, and strength training once a week. To make all of this possible, recovery is critically important. In addition to sleep, Epsom salt baths, and monthly massages, there are three tools that help with the active part of recovery.  First there is skating, then there is recovery as to be able to do more skating. The Obligatory DisclaimerBefore I share my thoughts on tools for active recovery, which could be construed as medical advice, please note that I am not a doctor, lawyer, or certified health care anything. What I am is lifelong learner and a first-time inline marathon participant who's figuring out what works for me and sharing what I learn. Be sure to double check my math with your own doctor, personal trainer, or whoever it might make sense to ask about these sorts of things. Go forth and do your own research! The Value of Taking a ClassI am a fan of learning as much as I can through research, then taking a class to help me get the bigger picture. I highly recommend a class taught by Angie Fern entitled Muscle Tension Release With Foam Rollers and Tennis Balls Workshop, or a foam roller class for short. This 3-hour class (which I've now taken twice) helped set me right and get me going in the right direction. I highly recommend it. I've included the website to keep an eye on regarding upcoming classes. Angie is definitely the go-to for how to really leverage these tools. This article only scratches the surface. For Legs: Strap Fancy Green Stretching Strap There are a few areas in dire need of stretching that require a little extra help. While there are a few yoga stretches (pigeon and butterfly pose come to mind) that target the hips and thigh areas, using a strap helps stretch these areas more effectively. Since I'm skating, which uses a lot of quads, calves, and hips, these stretches are mission critical. I have my fancy strap that I typically use. I also have a plainer travel strap that has the buckle. I love the strap in that it travels well, and also gives me a quick, effective way to stretch important muscle groups. Check out this YouTube video to see the stretches I do on a near-daily basis. I typically do each stretch for 2 minutes per leg. For Feet and Back: Two Tennis Balls in a Sock My own personal two tennis balls in a sock. Two tennis balls in a sock is not to be confused with the following items:
For my feet, I put one foot on the end of the sock, then roll my other foot over the tennis ball to work out knots. It seem to be the right amount of pressure to work out tightness. This also helps with planter fasciitis, that horrible tightness in the bottoms of the feet. I typically do this a minute or so per day, and on an as needed basis, to relieve that tension. As needed, I also will put my foot in between the tennis balls to ease out knots in the sides of my foots. For my hips and back, I lie on my back, and position one tennis ball on each side of my spine down near my tailbone. Over time, I move it a bit at a time and work it up towards my neck. This is a great way to massage those key points that aren't easy to hit using other methods. Check out this video on how to make your very own two tennis balls and a sock and a couple of ideas on how to use your creation. For Nearly Everything: Foam Roller 18" High Density Foam Roller Foam rollers are starting to gain popularity--and I see why. They offer a great way to do targeted massage on your muscles without having to schedule (and pay for) a massage each time. During the class I mentioned taking with Angie Fern, I learned strategies for using a foam roller head to toe to address muscle tension and improve everything from planter fasciitis pain to improving breathing capacity to preventing headaches. I especially love using the foam roller to address multiple areas of my legs. Rolling out my calves and quads are two key areas that help my recovery greatly. I also have a few key bits of advice to share. First off, roll out each leg independently instead of rolling out both at the same time. This helps give each leg the attention it needs. When it comes to equipment, I suggest a plain foam roller (instead of those that are textured). Sometimes, the textured rollers put too much pressure on a given area. Second, having a shorter foam roller, 12-18 inches, gives more options for specific exercises and is also easier to store. What Do You Think?How do you rest and recover while training for an event? Or just in general? Include your thoughts in the comments. Learn More
My 3 Phase Inline Marathon Training PlanIn an earlier blog post, I talked about my previous half-baked inline half marathon plan. I learned the hard way that I need a solid training plan to reach my goals. This time around, here is my three-phase training plan to achieve my inline skating marathon related goals:
Phase II: Increasing Endurance Through CardioOnce I increased my overall level of activity, it was time to work on my endurance. I went in with the following high-level goals:
 Phase 2: All about the running. The Running (Wo)manI started out thinking I would totally do three different things in this phase of training. It really ended up being all about the running. For 12 weeks, 3-4 times per week, 30-60 minutes a shot, I focused on running. I used the foam roller, yoga, and walking to recover, and a wee bit of inline skating as cross training, but otherwise, I ran intervals, and then longer distances. Running a 5KIn order to get myself to focus on running, I committed to running a 5K run at the end of April. I knew I would have to work up to being able to run that long and that far. To give my training structure, I used RunBet. Like StepBet (which I used in Phase I of my plan), RunBet is and app that organizes 6-week challenges to help individuals improve their running. The starter RunBets focus on getting participants to run 3-4 times per week at a pace of 18 minutes per mile or faster. I used two separate challenges to create a regular running habit and increase my distance. Each RunBet challenge costs $40.00 to enter. As long as you complete the RunBet challenge by meeting your goals for each week, you're guaranteed to earn back your $40.00 and usually a bit more. Holding my $40 hostage pending me completing tasks is enough to motivate me to get the job done. Building The Running HabitMy first RunBet was a 5K challenge. This involved running 3-4 times per week and increasing mileage systematically to get up to the full 5K (3.2ish) mile distance. I walked a good chunk of this, then, as time went on, alternated running and walking. Since it was still cold and/or rainy during much of this time, I was doing nearly all of my running on a treadmill at the gym. The biggest takeaway from this was running/walking consistently. My second RunBet was a Weight Loss Challenge. My goal, though, wasn’t weight loss. It was to continue the momentum from my first RunBet so that I would continue to run the 3-4 times per week to do more actual running. (I’m at the point in life where I’m not focusing on weight loss, but overall health and wellness.) This challenge was a little different because it focused on running time rather than mileage. I still needed to hit an 18 minutes or less per mile pace, and each day included 30 minutes of running, but no distance requirement. RunBet and Couch to 5KWhile I had the going-to-the-gym habit down, I needed to get more running into my running. However, my goal was to run—not just walk—3.2 miles without stopping. This meant I needed to have some kind of a system for running. I used the legit Couch to 5K app. (Please note—there are several versions of couch to 5K, and some of them assume you have a way higher fitness level than what I would consider “couch.”) While the RunBet app got me to the gym and on the treadmill, Couch to 5K helped me use the time when I was there well. The app basically systematically times out intervals of running and walking. This helped me build up my endurance in a systematic way.  A longer run (for me) with a final push at the very end. Running Mindset: Stop Trying to Go FastAs I was getting closer to the end of my second RunBet, I started reading the book 80/20 Running: Run Stronger and Race Faster By Training Slower. This was excellent timing. As I was working on running longer intervals, I found that it was really hard for me to run for very long. I learned that I was making a common mistake that many recreational runners make--I was trying to run too fast and trying to increase my ability to go a longer distance at the same time. This book gave me permission to slow down and stop trying to run fast right away. Instead, I now know that it is better (because science) to run slow for about 80% of the time I train, and faster for only 20% of my workouts. By finding a running pace that was sustainable for longer, I was able to run for extended periods of time without burning out. It also helped correct my general mindset about exercise. I think I always need to push myself to work harder and stretch myself each and every time I work out. This book reinforced the value of being deliberate and planful rather than always pushing. Had I not read this book, I do not think I would have been able to run the whole 5K.  This book gave me permission to train in a way that made way more sense. Running OutsideAfter my second RunBet was complete, I had one week until my 5K. I was a little concerned because I had not run the full 3.2 miles. In short, I did pretty much all of my running inside, and, well, running on a treadmill is REALLY BORING for going more than about a half hour at a shot. I ran outside to make sure that I was able to run 5K. I went at a reasonable pace and was able to run the entire distance. I also spent most of my time the week before the event taking it slow. I ran one day, walked 3.2 miles another day, did some yoga, and rested. This recovery helped me to do well the day of the event. I Ran 5K!The day of the event, my husband and I ran together. He is a big advocate of long slow distance when it comes to running, so I went at his pace. Running with him helped me slow down and find a pace that was sustainable for the whole distance. He and I even had a good conversation during the event, and I enjoyed the crowd, the other runners, and seeing people achieve a their goals whether it was beating a personal record, running a race, or walking with family members. At the end, I got my very first finisher medal. It was a nice milestone to end this part of the training.  My husband, MIchael Treat, and I after our first collective 5K run! What Do You Think?How have you prepared for a 5K or other athletic event? Share your thoughts in the comments. Learn MoreMy 3 Phase Inline Marathon Training PlanI am officially skating an inline marathon! I'm signed up for the Northshore Inline Marathon in Duluth, MN on September 14, 2019. Click here for actual proof of enrollment! In a previous blog post, I talked about my previous half-baked inline half marathon plan of days gone by. I learned the hard way that I need a solid training plan to reach my goals. In order to get me from being an adult with a relatively okay level of fitness to an inline marathon completer was going to take some doing. Here is my three phase training plan to do just that:
 Skating at US Bank Stadium and getting in some mileage. Phase I: Building a Base Level of FitnessPhase I is all about me getting from being generally active to being more legitimately physically fit. This meant upping my game from my then-haphazard workout regime. Specifically, I needed to do the following:
Building the Exercise HabitAs long as I go to the gym 8 times per month, my employer pays for the cost of my membership. Consequently, I always ALWAYS go to the gym 8 times per month. At that time, I would typically take a yoga class or do a little walking on the treadmill. Even thought I did go to the gym, I needed to make it more deliberate and productive. To help with that, I joined a 60 day challenge at my gym. This helped me by having me do an initial fitness assessment, build a more consistent fitness habit, and do a final assessment to note progress. It got me to the gym to take classes and try out a few new activities and improve my diet. I also starting doing a couple of home workouts to give me options for when the gym wasn't as convenient. Making exercise a more consistent habit also included identifying and mitigating factors that would prevent me from being active. This included keeping workout clothes in my car, touring the gym near work so I would feel more comfortable working out there, and incorporating activity into social time with friends. Being more active became the norm rather than a sometimes event.  While I always went to the gym 8 times per month, now I go more often and have a plan for when I'm there. Increasing StepsI have had a FitBit for years, and at that point, I was more concerned with tracking my sleep than paying much attention to steps. Unfortunately, my step count was way down from where I wanted it to be. If I was going to be able to skate 26.2 miles, I needed to be able to walk, then run, long distances. Enter StepBet to help me with goal setting and motivation. StepBet is and app that organizes 6-week challenges to help individuals increase their overall step count. Based on the current average number of steps you take, StepBet sets two goals for you. One is the goal you need to hit 4 days per week, and a stretch goal you need to hit 2 days per week. The cost to enter a StepBet challenge is $40.00. As long as you complete the StepBet challenge by meeting your goals for each week, you're guaranteed to earn back your $40.00. In most cases, not everyone successfully completes the challenge, meaning that those people who did finish earn back a little extra. In my case, I won just over $50. StepBet established an achievable goal that still pushed me to do more than before, and prepare me to work on cardio.  These shoes are made for walking--and that's just what they do. Increasing Flexibility and StrengthI also knew I needed to increase my strength and flexibility along with my ability to walk further and longer. In addition to doing weekly weight lifting at the gym, I also incorporate more yoga and stretching. Doing more yoga included me creating a 20 minute routine focusing on hips and legs that I could do on a daily basis before bed. I also attended weekly yoga classes at the gym focusing on Yin yoga. In addition, knowing that stretching and recovery would be important, I took a foam roller class to learn to supplement my monthly massages to help minimize injury risks. The stress reduction benefits and the improvement to my sleep were reason enough to keep going.  I heart my foam roller. Getting Used to Inline SkatesFor me, spending a lot of time on roller skates is easy. On inline skates, though, just standing up takes more effort. They also put way more stress on the middle of the food, whereas roller skates distribute weight more evenly. I knew I needed to increase leg strength in my feet, hips, and ankles to be successful. To accomplish this, I went skating at a roller skating rink about every other week. I started skating 10 minutes at a time for 30 minutes per trip. I worked up to being able to skate at least 30 minutes at a time. While there and not skating, I would stand on my inline skates to get my body used to how it felt. I also had three longer skates. During these sessions at US Bank Stadium, I skated for 60-90 minutes at a time and got in about 4 miles of skating per time. In addition to skating, I also did exercises to build up my ankles. These included ankle circles, heal raises, and standing on one foot. All of these activities helped build up my ability to inline skate for a more extended period of time.  Obnoxious, worn out carpet = skating rink. What Do You Think?What have you done to build up your base level of fitness? Include your thoughts in the comments. Learn MoreThe Challenge of Behavioral ChangeAbout a year ago, I began driving to and from work on a daily basis. Consequently, I have become an avid audiobook listener. I enjoy reading non-fiction, and I focus on topics including business, management, social science, and health. I've read a lot of books focused on personal improvement. While the information is always beneficial, here are three books that stood above the rest. They include convincing arguments for making positive life changes, straight talk about personal accountability, and specific steps to take to take needed action. In fact, each of these books was so helpful that I initially listened to them, then bought them in a hard copy to have access to the exercises and as a reference moving forward. Here they are in the order that helped me to take best advantage of the information. 1. Emotional Well-Being: Not Nice Full book title: Not Nice: Stop People Pleasing, Staying Silent, & Feeling Guilty... And Start Speaking Up, Saying No, Asking Boldly, And Unapologetically Being Yourself Author: Dr Aziz Gazipura What I expected: I was looking for a book on being a better conversationalist. After a couple of false starts with other books that focused on rehearsing conversations and strategies for coping with severe social anxiety, I stumbled across this book. What I got: This book is about being more authentic as a person, which can increase personal confidence and make it easier to move freely about the world--including having conversations with people you don't know very well. At it's core, it is about our misconceptions about being nice, and how we "nice" ourselves into insecurity, resentment, and unhappiness. Dr. Aziz's personal stories resonated with me, and encouraged me to reexamine my attitudes and behaviors. The book includes exercises on everything from evaluating your personal "rules" for interacting with others to thinking through alternative ways to handle common situations. After going through these exercises, I am better at prioritizing what matters to me and living more authentically. As an extra added bonus, having a better sense of myself is helping me commit to the life changes I want to make. By giving myself permission to say no to things that don't appeal to me, and feeling more comfortable really committing to what I care about most, I'm making progress towards healthy eating and fitness. 2. Nutrition: How Not to Die Full book title: How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease Author: Michael Greger, MD What I Expected: I was looking for a book about nutrition. While I knew the basics, I wanted to eat better, and I thought having more information on nutrition would help. I also thought it had a high probability of being painfully boring. What I Got: I got nutritional information formatted in a way that I cared about it and decided to change my whole diet. Given family history of obesity, pain management, and limited mobility, I wanted to take positive steps to position myself for a long, healthy life where I could skip having to take multiple medications, increase my overall level of fitness, and bypass health issues. This book guides the reader through health conditions and studies showing how healthier eating can minimize chances of getting the disease, or even provide treatment. Using scientific studies, and even acknowledging the shortcomings of some of them, this book lays out the "why" for the way of eating it advocates. The "why" is positioned not as fear mongering or shaming the reader into making positive life changes, but on the benefits of making eating changes that are completely within your control. The author, Dr Greger, is an advocate for a Whole Foods Plant Based (WFPB) diet, which emphasizes leafy greens and lots of fruits and vegetables. He also mentions that even if people don't become strict in their adherence to this diet, including more fruits and vegetables will have positive results. I would have never seen myself completely change my eating, but this book gave tangible, specific reasons to upgrade my diet for the better and never look back. I got more than a dry book on nutrition. Instead, I got the motivation and key strategies I needed to make positive, healthy lifestyle changes. As an extra bonus, the Daily Dozen (also available as an app) is a helpful tool to make sure I'm planning my diet around these core requirements. 3. Fitness: The Little Black Book of Workout Motivation Full book title: The Little Black Book of Workout Motivation Author: Michael Matthews What I expected: I will be completing an inline marathon later on this year, and I am making plans for my workouts leading up to the event. I also know that the last time I signed up for an inline half marathon, I managed to not make a training plan and ended up not even doing the event. I went in looking for motivation (and not even really knowing what I expected that to be). I was also not entirely convinced that I could get motivation from a book, but I was willing to give it a shot. What I got: This book is the stern talking to I needed to commit to a goal, take steps to motivate me to achieve it, and the "just do it" mentality to take action towards that goal. The focus is not just on thinking positive thoughts, but on doing the work to make success happen. Like with many books focused on personal improvement, there aren't a lot of new and unusual ideas. It does, however, bring together useful ideas and package them together to motivate action. It includes useful tools and exercises to get from "I should maybe sort of kind of do a thing" to "I'm going to the gym right now, and I'll continue to fine-tune my plan as I go." There are a few helpful exercises to help empower people to get out of their own way. So often, people sort of, kind of commit to a goal, then find every reason not to follow through. Personally, I think of all the excuses I can come up with for not going to the gym. Using the techniques included in the book, helped me to eliminate many of those lame excuses and motivate myself to go even if I don't totally feel like it on a given day. What Do You Think?What books have influenced you to make positive life changes? Share your thoughts in the comments. Learn More
I'm Skating an Inline Marathon!I am officially skating an inline marathon! I'm signed up for the Northshore Inline Marathon in Duluth, MN on September 14, 2019. Click here for actual proof of enrollment!  My soon-to-be marathon ready inline skates! Lessons from Failed Half-Marathons Past (aka My Half-Baked, Half-Marathon "Training Plan")Last August, I was sign up to skate a half marathon. To call what I had a “training plan” is way overstating my level of planning and commitment. Here’s about how it went:
 T-shirt and race bib for my ill fated (aka "not attended) first shot at an inline half marathon. Lessons Learned: Make For-Reals Training PlanSo when did the wheels come off this whole thing? I can point back to the very beginning where I told myself “I could TOTALLY do a half marathon without any training” and promptly did pretty close to NO actual training. My non-existent training plan, and lack of good old fashioned “I’ll white knuckle my way through it” willpower contributed to my failure. Also--I seemed to think that announcing my intention to do the half marathon was enough to get me to actually, well, do it. Inline Marathon 2019: High Level PlanI call "do-over." This past fall, I signed up for the Northshore Inline Marathon. Even before I enrolled, I started planning for my success. Here’s my basic plan. Phase I: Fitness (October - January)Goals: Build a base level of fitness.
 This beautiful foam roller is the core reason I am able to walk after all of the exercise challenges. Phase II: Cardio (February - April)Goals: Increase my endurance.
 My running shoes. Phase III: Skating Distance (May - August)Goals: Skate longer distances outside on uneven terrain.
I'll elaborate on specific tasks and milestones in my inline marathon training plan in future blog articles.  My inline skate and fancy kneepads! What Do You Think?When training for an event, what kind of strategy have you used to be successful? Include your thoughts in the comments. Learn MoreGearing Up for Roller DerbyIn roller derby, pads are not for if you fall, but for WHEN you fall. Keep this in mind as you pick out your first roller derby gear. Having the right safety equipment is a prerequisite for even entering practice. Your gear will be checked to make sure you're wearing all the pieces and that it's all on correctly. Missing equipment means that you don't get to skate. Being a sport that not just everyone knows about, it takes a little bit of research to figure out what to buy, how to buy it, and where to buy each item. Here are a few tips to get you started.  Roller derby safety gear! What to Buy: Roller Derby Gear ListHere is the gear you need before you can set skate in a roller derby practice or fresh meat program:
Guiding Principles for Buying Gear
 Real live roller derby skaters decked out in their required, yet colorful, safety gear. How to Choose: What to Look For in Roller Derby GearRoller SkatesYou're looking for roller derby skates, not inline skates or artistic roller skates. Roller derby skates usually have a lower boot than the skates roller skating rinks have for rent. Derby skates are typically sized in men's sizes, and for women, buying 1 size smaller is recommended. Here are few popular skates for fresh meat (roller derby newcomers) that run about $100-$175 : Reidell Dart, SureGrip GT-50 and Reidell R3.  My first roller derby skates were Reidell Dart Ombres. I later changed to softer wheels, and now these are my outdoor roller skates. HelmetSince concussions are prevalent in roller derby, getting a quality helmet is important. Helmets used for roller derby are not the same as bicycle helmets. Typically a skateboard helmet or hockey helmet works. Measure your head, and use those measurements to make sure you purchase the right sized helmet. A helmet will probably be at least $30. Triple 8, Pro-Tec and S-1 are frequently purchased brands. Personally, I got the Triple 8 Helmet with Sweatsaver Lining.  Me in my Triple 8 Helmet, and my daughter in her S-1 helmet skating at US Bank Stadium. Mouth GuardYou can pick up a sports mouth guard at a drug store or big box department store for under $10. Many roller derby skaters grab a mouth guard by SISU. They are lighter weight and you can drink and speak more effectively with one in. These may run around $30 and come in a variety of fun colors. Elbow PadsYou need a set of elbow pads with hard plastic on the elbows. Popular brands are Triple 8, 187 and Pro-Tec. Make sure they fit snugly on your elbows. When talking with derby folk about gear, many people have strong preference on nearly everything--except elbow pads. I went with these Triple 8 Elbow Pads. Wrist GuardsYou need a set of wrist guards that have braces on the fronts. (If you see roller derby skaters clapping, they are usually hitting their wrist guards together.) Ideally, wrist guards should have a brace on both sides for additional stability and protection. I own two sets of Triple 8 wrist guards--one pair of slide ons and one pair that wrap around. It's pretty much personal preference. Knee Pads: Spend Your Money HereIn roller derby, falling is inevitable, and I almost always fall on my knees. There are also several skills that require you to land on or tap your knee pads. Consequently, knee pads are a good place to buy better gear right away. Personally, I started with low end Triple 8 knee pads , and I quickly upgraded. I went with 187 Killer Pro Knee Pads. While I ended up spending about twice as much on the nicer knee pads, not damaging my knees is worth way more than that. Some people don't like how far the 187s stick out, so try out different brands or talk with other skaters to see what they like. Pro-Tec, Smith Scabs and Deadbolts are just a few other brands to check out. See the Learn More section for a link to an article including knee pad reviews. Where to Buy New GearIdeally, you'd get a chance to try on gear before you buy it. Be sure to see if there is a roller derby shop in your area. In the Twin Cities, check out Wheels on Wheels. (The owners are involved in roller derby and work by appointment.) General sports stores, or skateboard shops, may have some equipment, but not necessarily the best derby specific gear. For beginning derby skates, you may want to check out the pro shop at your local roller skating rink. The selection is typically not huge, but you may have a chance to try on skates. Online, there are approximately 4 bijillion places where you can buy derby gear, including Amazon. In addition, here are a few derby specific shops: Where to Buy Used GearBe sure to check with other skaters. They may have gear that they want to get rid of that can get you started. Facebook also has several different groups to buy, sell and trade roller derby gear. Here are a few: What Do You Think?What are your roller derby gear preferences? Include your thoughts in the comments. Learn More Please note that I'm not receiving incentives from any organization to promote or suggest one product or website over another. These are just my personal opinions, for your consideration. Here are places where you can learn other people's opinions:
Just Eat Healthy. Duh.We all know that we should eat a “healthy” diet. What does that mean? It’s easy to get caught up in the whirl of diets that are popular today—be it Keto, Paleo, DASH, Atkins, Whole 30, or something totally else—and feel like whatever changes you make might be the wrong ones. So now what?  I TOTALLY make things like this all the time. Except not. Words of Wisdom on Eating Healthier Life changes are hard. Everything is new, and everyone has an opinion on what you should or shouldn’t do. We all know that we should move more and eat less, but we often get in our own way when it comes to making a healthier life happen. Here are three mindset tips that helped me stop overthinking and start making better dietary choices.  Look! Two windows! In a row! Finding photos for blog entries is hard. Tip 1: Never Miss Two in a RowOver the years, I’ve dieted a ton—including Weight Watchers, Naturally Slim, TOPS, SlimFast and other ridiculous things I have blocked out. While I had success some (but not all) of the time, the effects were short lived. Changing your diet in the short term, but not looking at how to create sustainable changes, leads us right back where we started and leaves us feeling defeated because we succeeded, then failed. Such is the issue with going on a diet with the goal of losing a set amount of weight in a set amount of time. Instead, it’s better to focus on changing your overall diet, and on a larger scale, your lifestyle. This means the possibility of fewer results right away, but a better chance of real deal, longer term success. Instead of lying to yourself that you’ll never eat [insert thing you absolutely love] again, figure out how to make better overall choices with food that will become just regularly schedule life longer term. Steve Kamb, founder of Nerd Fitness, has advice to help stop the spiraling before it starts. One of the core tenants of Nerd Fitness is “Never miss two in a row.” Basically, if you miss a workout, or eat a not-so-healthy meal, instead of giving up, consider it the blip that it is and keep on going. Instead of eating a donut at work, deciding you are a horrible person who can’t commit to anything, and make abysmal food choices for the rest of the day—and perhaps forever—commit to not missing two in a row. So you had a donut. Make your next meal or snack better. That’s it. Instead of labeling yourself a “failure”, label yourself “human” and get back to your bigger plan of healthier living.  No clue about what the background of this image is, but, yay 80%! Tip 2: Get It Right 80% of the Time.For every identified way of eating that could be successful, there is someone who is ready to proclaim that whatever you’re doing is not “right” or in keeping with said established diet. Instead of listening to the voices online, in your family, or simply in your head trying to convince you that you’re not a good enough paleo/vegan/pescatarian, tune out the unhelpful voices out and focus on eating more things that are better for you more often. Other people can pound their tiny fists as much as they want to, but they are not living your lives, and, honestly, they don’t get a say in your choices. Dr Michael Greger, author of “How Not to Die”, is an advocate of the benefits of a Whole Food Plant Based (WFPB) diet, which he backs up with scientific research. However, he also points out that making positive changes can be iterative. For example, if you’ll eat salad greens (which have multiple health benefits), but you need to have Bacos on it (which are processed and not great for you), make that iterative, positive change! More than once, I’ve had a big salad loaded with vegetables and a side order of french fries. In short, improve your diet, don’t beat yourself up for doing things you want to do. That’s the path to self-loathing and general unhappiness, not an overall healthier you. Over time, as you eat more things that are better for you, your body will start to crave healthier food and not have any time for the Bacos/fast food/whole entire cake that you would have eaten routinely in the past. That 80% gets you where you need to be in spite of a “keeper of the label” making uninvited commentary on your choices.  Puppers! Tip 3: Sometimes, You Have to Eat Like a Dog.When you start to look at making a chance in how you eat, everything in life gets harder. If you’re no longer picking up a burger at the drive though, now what the heck do you eat? How much do you have to figure out how to cook? What do you even buy at the grocery store? Where is the grocery store anyway? Enter my personal trainer, Colin, with the best, most practical advice ever. When I told him that I struggled with meal planning, he simply stated “sometimes, you have to eat like a dog.” He went on to explain that I don’t have to make something elaborate for every meal. Instead, I should pick a few staples and move up from there. He pointed out that we feed our pets the same thing every day for a reason—they need certain health needs met, and we know their food will do that for them. Why not do the same thing for ourselves? When looking for recipes, we see many options that are colorful and beautiful and elaborate. We also tend to forget that every day is not a holiday, and we don’t have to make the equivalent of an elaborate Thanksgiving Dinner three times a day, every day. Instead, find a few basics that you don’t hate and that have nutritional value, build a routine, and then modify as you have the desire (and mental bandwidth) to do so. For me, I went with the following:
Done! I know I’m getting the nutrition I need, and I’m not spending an inordinate amount of my life trying to figure out what to eat. Problem solved. For others, it may be cooking up a whole bunch of chicken, boiling a dozen eggs then creating meals to take to work each day that include protein, frozen vegetables, an orange, and string cheese as a snack. For me, now that I have basic, go-to meals, I am starting to research additional meals I might want to make. The better you are at having at least a basic game plan for what you’re going to eat, the better set up you will be for success.  Meal planning! What Do You Think?What are your best go-to pieces of practical advice for healthy eating? Share your thoughts in the comments. Learn More |
