A few days ago someone asked me if I listened to music while running. Actually, I listen to Army cadence while I run. It does a couple of things for me. First, I find it motivating. It brings back many memories of running in the Army with a Drill Sgt. keeping us going, in step and so on. Better yet, the double time cadence keeps you more or less at a pace of between 7.5 to 8 minutes per mile. Here is the funny part. When playing the cadences, the timing is different for each one. For those of you who were in the military, you know all about staying in step. For those of you who are non-military, when the cadence starts your left foot is on the ground. So, when each one changes in the playlist, you are usually out of step. I simply cannot run out of step. It won't work for me. That is so engrained in me that I have to take a skip or shuffle to get in step. I imagine others that see me running wonder what in the world is that guy doing with that "skip or shuffle thing" every two or three minutes.  If you want to try running to cadence, go to iTunes and search "cadence". You should have plenty of choices. Give it a try - it will keep you going...have a great weekend!

- Kevin Turley

My Treadmill Adventure

Well it is just too darn hot outside to walk so last Thursday morning Carey introduced me to our exercise room over at the WOC. WOW!! Is it ever nice. I tried out the treadmill, which comes with on-board fans. I was very impressed. It has a lot of bells and whistles which really help to make the walk an adventure. However it wasn’t until Tuesday that I could get back over and begin my more regimented training. I tried to walk outside over the weekend; and once again with Victoria and Snoopy in tow, it wasn’t what you would call a great success.  I did go one mile but it took me 30 minutes to get there. Anyway, I was looking forward to using the treadmill without having them with me.

We figured out that if I set the speed to 3.0 in 20 minutes I will do a mile. This is what Shauna suggested that I go for. Weeeeell I got on the treadmill, and started walking, and quite honestly, I thought I was going to have a heart attack after 3 minutes at that speed. I had to slow things down to 2.2 miles.
But happily I was able to walk the 20 minutes without stopping. It is a start of my journey.

I plan on walking Wednesday and Friday this week and hope that I can eventually by Friday get up to the 3.0 speed. I also saw that there is a 5K button on the machine and I was going to try it out later this week as well.

I don’t know if I will ever get to the point where endorphins kick in and I can’t wait to exercise, but I am proud of myself that I am doing this.

- Jo Wilson

Derailed

This was not my intended topic for this week but it seemed appropriate with what has been happening in my training. I believe that the only way a blog can be relevant and meaningful – for the reader and writer – is to be completely open and honest about the experience.

Yesterday (Monday) I injured my back at work.  It was a stupid move really; just bending to pick up a chair and move it.  After all, I moved it to the area where it was sitting; I could certainly move it back.  However, it was in the manner I twisted to pick it up.  I felt the snap and discomfort immediately.  This was very close to the end of my day and I decided to try to get my walk in regardless.  Due to the thunderstorms, 98 degrees, and 100% humidity, I decided to use the WMHS gym treadmill.  I was able to get through my 5k walk, although a bit slower than normal (if that is possible) and with some discomfort.  Later that evening and into the next morning, movement became more difficult for me.  Upon returning to work on Tuesday, I decided I should practice what I preach to all the volunteers and report my injury to Employee Health.  To make a long story (and day) short, I am off work and off walking for a few days.

My greatest concern in the Emergency Department was that I couldn’t do my 5k walk.  I just wanted a quick fix so I would not miss an exercise day.  Well this body doesn’t heal as quickly as it did in my 20’s and I am slowly learning to respect what it is trying to tell me.  So today and for the next few days, I need to rest.  Ice, rest, ice rest.  Boring!

I have been afraid of falling or twisting an ankle or something that would slow or stop my progress.  Who knew that just moving a little chair would do it?  I know we have to plan for set-backs, but these are the times when I usually quit.  Not this time.  I will be back out there as soon as it is safe, so don’t count me out yet.

- Patty Wright

The Importance of Hydration and Rest

Water, water and more water…two weeks ago, I did some traveling and didn't drink adequately. Specifically, the day I traveled home I probably only drank about 24 oz. of  fluids and I don't recall that any of it was water (mostly tea).  I was also tired from less sleep than usual. Upon returning home, I went out for a run. Wow! It felt like the first week all over again. Lack of sleep certainly contributed to a very low level of performance, but I believe the lack of proper hydration was the primary culprit. The run was a disaster. I was slow and almost felt sick if I pushed myself. I just couldn't go.  I know that proper hydration as well as getting adequate rest is important, but I have to admit that I have terrible habits with both. So, the running has really shown me how critical both are to performance and I assume equally important to good health whether running or not. I need to listen to my body (and others around me who remind me daily) how important it is to drink water and get sleep.

My journey continues. I am getting out about 3 to 4 times a week and I can feel myself getting a bit stronger each week. Keep in mind, "getting a bit stronger" is a relative term, but for me, I feel the progress and it really feels good. I have enjoyed receiving words of support from everyone. I have to tell you it does make a difference, so feel free to drop a note here under comments or on our Facebook page. Of course, the good old fashion, but never out of style "hello or hey, we are following your journey" works great as well. Let me hear from you!

-Kevin Turley

Numbers Matter

I am training for a 5K, yet I am attempting to walk 3 miles.  Why?  Because the United States (and some of the UK) does not typically use the metric system, like the rest of the world.  So, I measure, and time, and walk.  I walk and walk and walk, trying to get to the 3 mile mark and be assured of finishing this 5K.  I have also been timing myself – one mile, two miles, three miles . . .

A friend, who is a seasoned runner, advised me to just be consistent and not worry about the timing.  But how can I not be concerned? All of our lives revolve around numbers.  We wake at a certain time, arrive to work at a certain time, count calories, count steps, time our commutes, measure miles driven, know how much money we have, know phone numbers, know our weight, record the years we have lived, and build our number of Facebook friendships.  We cannot escape using numbers to measure and place value on daily activities. Some numbers stir emotions deep within us – good or bad.  To demonstrate this point, think about how you feel when you see your weight on a scale or the total on your unexpected bonus check at work.  My obsession with the numbers led me to the following facts; or as Oprah says, here is what I know for sure:

440 steps (3 feet in length) = ¼ mile                       

1760 steps = 1 mile

I kilometer = .62 miles

5 kilometers = 3.1 miles

I had been walking the track at AC, which at 4:00 p.m.  is very hot; only the part of the path on the far back side is shaded at that time.  I noticed while driving home one day that the Allegany trail is completely shaded at that hour, due to the mountainside.  I was trying to count and determine the distance so I could continue timing myself (you can see how impossible this was).  All of this was too difficult to keep up with, especially since I like listening to music while I walk.  So this weekend, I brought my bike to my usual starting point (Valley and Lee Street trail parking lot) and measured with my bike odometer.  I discretely marked ½ mile increments up to 1.5 miles.  Now I can walk in the shade and know the distance: 1.5 miles up, 1.5 miles back = 3 miles.  If anyone reading would like to know my secret markings, message me and I will tell you.  Yes, I am walking all 3 miles now!!!

Although we typically measure in miles, it sure feels like I accomplished more by saying I walked 5k rather than 3.1 miles.  I am actually walking 5k four times a week – so 20k a week!  Wow, that sounds even better.  Numbers do have an impact on how we feel about what we are doing.

-Patty Wright

I'm on my way!

So today I met with Carey Moffatt, Health Educator & Certified Health & Wellness Coach, and Shauna, one of the trainers for our 5K. The reason I wanted to met with them is for two reasons. First, I am going to be on vacation and will miss the first 2 classes; and secondly I am anxious to get started with a program. We are going to do a lot of walking on our vacation and I want to be able to do the walking without any problems.

So Carey brought me a pedometer.  I put it on my shoe around noon today and wore it till I came home.

Shauna is going to send me the questionnaire I need to fill out so she can get me started. We have decided that I will do better starting out in our fitness center on the treadmill rather then walking around outside.

 I need to make a commitment to do this. I know that when it comes to doing a task at work, or if something needs to get done, I won't stop until it is finished. I'm the same way at home. I can't relax until all the chores are done. This is not the case when it comes to me....somehow I forget to take my supplements like calcium or vitamin pills...or there just isn't time for me to exercise....but yes I can fit in another volunteer project or committee meeting. I have got to find a way to take that resolve and tenacity that I seem to have for everything else and put it to me. So I looked at my schedule and next week is already booked crazy. But beginning the week of June 24, look for me in our fitness center. I blocked out a time all 5 week days through July 16.  After that we are getting ready to go on vacation. 

People keep asking me if I'm going to run the 5K. I don't know the answer to that. Right now my goal is to finish the 5K. That will be an accomplishment in itself. But I do know this...I am going to do this!

Oh and that pedometer...when I took it off it had 3,289 steps!  I could not believe it. At my height, 2400 steps = 1 mile.  I'm on my way!!!!

-Jo Wilson

The Clothes make the Man (or Woman)?

The quote is actually from Mark Twain: “The clothes make the man. Naked people have little or no influence on society.” 

Upon recommendation, I purchased a new pair of shoes.  I was told that if my workout shoes are over a year old, new ones are needed because the cushioning wears out.  I was shopping in Altoona on Saturday and ventured into a sports shop (not one of my favorite places) and told them what I was doing.  They didn’t seem as impressed as I thought they should have been.  After several seemingly scientific tests: standing on a scanner, watching my feet appear digitally on a screen, walking back and forth for the sales person, I was “prescribed” the shoes below:

A friend who met us for lunch on Saturday shared my enthusiasm for the shoes, stating that they looked “fast” even without being on me.  We shall see.  I think they are pretty and I love shoes, so what a great excuse to purchase a new pair! 

Yesterday was my trial run with the new shoes and I had to walk on a treadmill in our own WMHS gym because it was pouring down rain at the end of my work day.  I will have to do further experimentation, but I cut two minutes off my two mile time!  I am crediting that to the treadmill as opposed to walking the AC track, but the first nice day will test that hypothesis.  For those interested, our WMHS gym is nearly empty at 4:00 p.m.

One more side note for this week: I was thrilled at being published on this blog and sent the link to many friends.  This also helps keep me accountable; when I tell others, I’m less likely to quit.  One friend replied that tracks at colleges are generally only ¼ mile around, so I probably am only walking ½ mile instead of two miles!  Well I (and other locals) know that the large track at AC is one mile around and yes, I am walking it twice: hence, two miles!  Actually, this week I am adding another ½ mile to my workouts making them 2.5 miles.  My goal is to be able to walk all three miles before our official training begins on July 24.  My progress is slow, but I’m not standing still.

-Patty Wright

Is This Fun Yet?

I have never really been a "runner," but off and on over the years I have done some running. The problem has always been that I start, get the hard part over and then always seem to have a thousand excuses to not continue. I will tell you what, though, I now have greater respect for my son as I cheered him on in cross country and track. I would yell, "kick", "now", "you have to go" and so on. But, oh boy, I tell my legs to go….and, well, it is sad. I will leave it at that. I imagine I am a sight - glad I can't see myself doing this.

The start up this time has been much harder. My stamina is slowly coming back. Not that many years ago I simply pushed through and ignored the pain, but not this time. I have learned that I have to take my time and respect what my body is telling me. I have to remind myself that it took years to get this deconditioned, so I certainly can't expect to be even close to bouncing back as quickly as I used to several years ago. 

I have been at it now for about four to five weeks. I am doing a run/walk about 3 times a week. It started out as mostly walking with little running, but gradually shifting to more running. A run/walk means running for 2 minutes and then walk 2 for recovery and so on. You can set the intervals to your comfort level.  Over time, I can lengthen the intervals of running. 

You may ask, "Are you enjoying this?" Early on while actually running, I will be honest and say it wasn't much fun. Well, to be very honest, no, I didn't like it. However, I am enjoying making progress, and I think the distasteful aspect of this journey may be winding down.  Usually, anything that is worthwhile requires a lot of effort and work, so why would this be different. Happy running... 

Kevin

Mid-life Musings

I’m not sure I identify with that concept of “mid-life”, but some of the unpredictable things I have done lately might be explained by such.  For instance, last year I began a journey to attain a Doctorate degree.  I have been thinking about it for some time and after much thought, jumped in with both feet.  My rationale was that the time will pass anyway, and in three years, I’ll be three years older (a no-brainer) and could be three years older holding a Doctor of Business Administration degree.  So, with a little fear, I took the leap and so far, am happy I did.  I can draw some similarities between that step and the journey I have recently committed to: running a 5K.  As of right now, June 5, 2013, I can’t run even 25 steps in a row (I know, I tried last night). 

I ran in high school, but that was a hundred years and many pounds ago.  What would possess me to even attempt this at this point in life?  I am calling it (along with being a student again) my mid-life re-assessment.  The first announcement of this wonderful opportunity WMHS is offering had me reading and rereading, thinking if it could apply to me.  I ran it past Karen Johnson, who encouraged me to do it. Then I talked to my friend who owns the gym I belong to, Amy Owens, who helped me name what was holding me back: fear of failure.  It is a common fear and the same one I faced entering school last year.  So, once I defined success for me, which is just finishing, I was able to turn in my paperwork.  A signature on paper means commitment!

Another reason for me to try this is simply being given the opportunity to do so.  We all strive for better health – for personal and professional reasons, so to be handed this gift and not accept it would be foolish.  WMHS is providing us with professional running coaches for FREE!!!  To be given the opportunity to learn, grow, improve, and challenge myself – and do so with a supportive group that I see daily – is too good to pass up.  I say proudly, I am in!

I have exercised religiously (not sure I identify with that term) for many years, but I never ran.  I actually hate walking; it is the slowest way to get from one point to another and I don’t like slow in any form.  With that in mind, I thought I should try to see if I could even walk that far.  I actually thought it would be easy since I do other exercises daily.  Surprise!  It isn’t!  For one thing, I was advised to do as much walking outside as possible; treadmills are terribly jarring on joints.  So, last week I started (in 90 degree plus weather).  Well, I’m up to two miles at a very slow pace and I finish dripping with sweat and feeling great about myself that I at least did a little.  To combat the time management problem, I have marked my calendar to walk at least three days a week from now until this program finishes in October. 

Lucky for me, I also have a cheerleading team, led by my friend, Kelly Borsuk.  She promised me to be there every step of the way and is encouraging me (and others).  I am excited to be part of this group – and yes, a little scared, too.  Thank you for reading my mid-life musings about this wonderful, crazy adventure.  I welcome reader’s comments as I am sure the other bloggers do.  If you are not participating in the program, please participate by supporting those of us who are with words of encouragement (keep your doubts to yourself, please.  We have enough of our own).

Thanks for reading,

Patty Wright

Walk, Walk, Walk!

Walk, walk and walk some more…that is my advice to anyone who is beginning to run. If you think about, it makes sense if you want to run 3 miles (or whatever your goal may be), you should be able to walk it first. So, get out and walk! Don't fall to the typical excuses, "it is too hot," "it is too cold," "it might rain," "it is raining," "I don't feel like it" and my all time favorite (yes, I have used this one a time or two) "I think I will pass today and do it tomorrow."  Put the excuses behind you and get this done! Start walking!

Kevin Turley 

I Went for a Walk Around the Block

Well I didn’t want to put it off any longer so I went for my first walk around the block. The only thing is I took company with me. Probably not the best idea I have had. My company was the doggies. Victoria Ann (best dog in all the land) is a 12 and a half-year-old miniature dachshund. She is quite the spoiled princess, and at her age going for walks is not top of the list of fun things to do (hmmm, I am thinking she is onto something…Just kidding). Any way I also took Snoopy who is a 47-pound terrier mix. Unfortunately for me, Snoopy’s idea of a walk is a stop, sniff and pull. He stops and sniffs and I pull! And Victoria doesn’t do walks but wanted to come so I put her in her doggie carriage. Here is a picture of Victoria in her carriage.

Anyway what a fiasco, I am pushing the carriage and Snoopy is running to the edge of his 12-foot leash and gets wrapped around every mail box we come to (or so it seems)! OY!!

But the new tennis shoes I purchased, along with the socks, are amazingly comfortable. I purchased a brand of tennis shoes call Merrell. I have included a picture of them. The socks I purchased are Thorlo Women's Moderate Cushion Light Hiking Mini Crew Sock with Coolmax and I have included a picture of them as well. I never thought having the right shoes and socks could make such a difference.

I also bought a support garment (better known as a bra). Not sure I am allowed to say that and for sure I am not including a picture of that!! But very important.

So I am a bit concerned because I am on vacation for the first two weeks of our class. So I have reached out to Carey in Wellness to see if she can speak to our trainers to see if they can perhaps get me started a bit early so I won’t fall behind.

Anyway, I completed my walk. I was very hot and sweaty but very proud of myself. Every journey has to start somewhere and I have made my first step!!

Jo Wilson

Leading by Example

Well, I suppose I have started my journey to complete a 5K run. I registered for the "Run For the Health of It" with the Western Maryland Health System.  Why am I doing this? Actually, I decided to do this for a variety of reasons.

First, and most importantly, I am doing it for myself. I am in my mid - fifties and have become fairly inactive, at least by my standards. I have been very fortunate to be in good health. However, I am border line in the "prehypertension" blood pressure category, so I do have to take some medication, and I have to admit that I am considered overweight when checking BMI. I am not very happy about either of those situations. Of course, it seems we have a "pill" for everything, but I know that doesn't have to be the answer. I also have a million excuses  to rationalize why I don't work out, eat better, sleep better and so on. Sound familiar?  I enjoy outdoor activities like bicycling, fly fishing, skiing, gardening, etc. I have noticed that each year some things get a little harder and the soreness and fatigue after strenuous activities  last longer. You know, age is a number. That is all it is and we seem to convince ourselves that age means you are simply sentenced to doing less, but I believe the real correlation are the months or years of inactivity. I don't want to do less. I want to do more.  

Second, but equally important is leadership. A long time ago, among many lessons learned from the U.S. Army, leadership 101 says don't ask people to do things you wouldn't do yourself…simple enough.  At the Western Maryland Health System, we  are striving to establish a culture of wellness. Transformation of culture is driven by leadership and example. I can't ask people to pursue a healthier lifestyle if I don't do it myself. 

This is a quest for much more than completing a 5K run. It is the pursuit of what I hope to be sustainable change in life style leading to a higher level of fitness coupled with improved metrics for health. I would appreciate hearing from you. We can all use support, and I know I need it. I hope you will consider joining me in this journey. I want to hear from you. All encouraging words of support will certainly be appreciated. 

Kevin Turley

Vice President, Business Development, Marketing and Planning