tag:blogger.com,1999:blog-76907099421764614312024-03-18T21:02:06.863-07:00Run for the Health of it!Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-7690709942176461431.post-32644297405332432572014-07-16T11:01:00.001-07:002014-07-16T11:01:27.906-07:00“The miracle isn’t that I finished. The miracle is that I had the courage to start.”<br />
~John Bingham<br />
This past Saturday, my son Jeremy and I embarked on our second 5K for the year! We signed up for the Lisa Wade 5K in Westernport, MD. I read on a local website that participation was over 300 which was a 20% increase in last year’s participants! I thought this was amazing, not only in support<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPooI29EETqcZdNszYWsINVVUInkNTv_LpQcF2wh0rA6Z_tzvgIHap6pHKlGqPZvOlB-yql12QiFpiSM9OSRTC5wHOqqSO8kLBUn5fHh-uQKn9ykvv4Sp9W3JBHoV5bdiZxKi4JK8q5vo/s1600/amy2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPooI29EETqcZdNszYWsINVVUInkNTv_LpQcF2wh0rA6Z_tzvgIHap6pHKlGqPZvOlB-yql12QiFpiSM9OSRTC5wHOqqSO8kLBUn5fHh-uQKn9ykvv4Sp9W3JBHoV5bdiZxKi4JK8q5vo/s1600/amy2.jpg" /></a> of such a worthy memorial event, but also that more people are recognizing their own personal desire to try something new and be adventurous in this one time opportunity of life! <br />
I was excited to see members of our 5K prep class there along with alumni from the first 5K class! Members of our Center for Clinical Resource included George Williams and Dale Ann Howes! It is great to participate in an event with supportive friends and family! <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV7l871Lcfb3CN28vRpvG8VRri8utfe15eN1LNvhJ4KfjIG0Zfrq1rjLrSRux_mhoUo3RMebe1RoZPmFva8HOvNUVU96cCoHjviVIQGutxuD0I46jKnZy59xsZQlOli56UEh7kVDReZi8/s1600/amy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV7l871Lcfb3CN28vRpvG8VRri8utfe15eN1LNvhJ4KfjIG0Zfrq1rjLrSRux_mhoUo3RMebe1RoZPmFva8HOvNUVU96cCoHjviVIQGutxuD0I46jKnZy59xsZQlOli56UEh7kVDReZi8/s1600/amy.jpg" /></a>Kudos to Dale Ann who completed an amazing run and placed second in her age group! Determination and perseverance is everything! <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg69wcn8kvR8KgMr14OVH19NK3DCt5vWo10p8kuGRzXDrsd3PBe2k9PiThvyBRzrfPr1ci2L8gGzmPpMHkuuAqkax8wb9vOYnvD3df1LFXdO962VHhhiwWrEyGy3aFaW0ZpaCzdDhLdMw/s1600/amy1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg69wcn8kvR8KgMr14OVH19NK3DCt5vWo10p8kuGRzXDrsd3PBe2k9PiThvyBRzrfPr1ci2L8gGzmPpMHkuuAqkax8wb9vOYnvD3df1LFXdO962VHhhiwWrEyGy3aFaW0ZpaCzdDhLdMw/s1600/amy1.jpg" /></a>With each run, we can set our goals higher and raise the bar for not only personal success but for the representation of everything an individual can accomplish at every age! While we ran our 5K, all ages were represented – little girls with pigtails would just fly past everyone effortlessly as if wings were really attached to their shoes. Those in the older age groups visibly pushed past their own personal limitations; taking that risk to challenge themselves and each other to their own personal greatness!<br />
Let the journey continue and more races be run! <br />
<br />
-Amy CampbellWestern Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-53709020972052471062014-06-11T10:47:00.000-07:002014-06-11T10:47:03.588-07:00We did it!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH3GE3zdzwS0Xvs6RF7sRFpo0H6bTQIsM3OrLX0AZSMa6nHxlXB2EIzeBKnI9njmKqERgcmWelratc9HYlv0HVlTbNwHUiUXuNK9Alph0mVXgf2FRw1zQEEh1uPAZ3jjlLaP15pZdJFc/s1600/am1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH3GE3zdzwS0Xvs6RF7sRFpo0H6bTQIsM3OrLX0AZSMa6nHxlXB2EIzeBKnI9njmKqERgcmWelratc9HYlv0HVlTbNwHUiUXuNK9Alph0mVXgf2FRw1zQEEh1uPAZ3jjlLaP15pZdJFc/s1600/am1.jpg" /></a></div>
We did it! We had a great time on Saturday at Katie’s Run at New Germany State Park on June 7th! “The Hill” was actually worse than I anticipated – I heard someone say it was a half mile incline – it felt more like an entire mile-maybe more! I had to stop and walk several times but I kept going! And we did it! The weather was beautiful! The park was incredible! The view during the run was amazing!<br />
<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV7l0P6G6_mzMlpwRD4Wdy6vPOyO7OUlC9m381zoNoc_tFVWH7TD0vYedmCJrm9BCRF2mIQdhP51rFpzc__pjhGdLL3PkJbXejKSm26SSqG5IygppLG-ekjIUXCl44Z_Lf8mSp4azO5S4/s1600/am.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV7l0P6G6_mzMlpwRD4Wdy6vPOyO7OUlC9m381zoNoc_tFVWH7TD0vYedmCJrm9BCRF2mIQdhP51rFpzc__pjhGdLL3PkJbXejKSm26SSqG5IygppLG-ekjIUXCl44Z_Lf8mSp4azO5S4/s1600/am.jpg" /></a>My greatest joy of the day was running with my son, Jeremy, and knowing my husband, John, and daughter, Olivia, were waiting at the finish line! Others within our Clinics and Practices group were able to share the race with family as well! Cathy Moreland ran with her granddaughters, Jessa and Jayla. Dale Ann Howes ran with her sons, Derek and Derian. Fitness is more fun with family!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv-P0GiXzOH0QmqTlFy2DM69NrJ0ui515NJKg38uimO0ZdjglDrBCEDbpfJ2Rl43Hh6u9QocUIQdGneqU5bKncHjfyAv5DxWXa-cSWbqXQyLGEyoGi8EdMMRzyl_Sb8Jwjt25zRcQsu6I/s1600/am2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv-P0GiXzOH0QmqTlFy2DM69NrJ0ui515NJKg38uimO0ZdjglDrBCEDbpfJ2Rl43Hh6u9QocUIQdGneqU5bKncHjfyAv5DxWXa-cSWbqXQyLGEyoGi8EdMMRzyl_Sb8Jwjt25zRcQsu6I/s1600/am2.jpg" height="188" width="200" /></a>Kudos to all who participated in the 5K Prep Class. We grew in many ways as individuals and as a group coming together to achieve the same end result. Special thanks to all of those within the WMHS Wellness Center – Nancy Forlifer and her entire group – for making this an opportunity we can achieve as a WMHS team. Special thanks also for our moral support from our 5K alumni members who ran with us! The sea of blue WMHS shirts was inspiring! Special thanks to our awesome running coaches! We learned so much from Shauna, Janie, and Connie; each with their own uniquely sweet personalities sharing their own techniques to help make us successful in our journey; a journey that’s far from over.<br />
<br />
“Running along our journey doesn’t only teach us how to keep moving forward through what life throws at us, it also makes us into the best version of ourselves.”<br />
~ Ashley Erickson, freelance fitness writer/editor.<br />
<div>
<br /></div>
<div>
Amy Campbell </div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-39194088914919692922014-05-19T07:27:00.002-07:002014-05-19T07:27:45.368-07:00Motivation<!--[if gte mso 9]><xml>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;">I saw this on Facebook the other evening and thought it was very
profound and awesome!<span style="mso-spacerun: yes;"> </span>The site is known
as Runner Girl and under the caption was written “LOVE – He could have excuses
but instead he is DOING IT!!”<span style="mso-spacerun: yes;"> </span>His
t-shirt says “50 – fat – diabetic - ahead of you."<span style="mso-spacerun: yes;"> </span>This guy took charge of his life, admitted
his weaknesses but demonstrated his strengths.<span style="mso-spacerun: yes;">
</span>He found his “why."<span style="mso-spacerun: yes;"> </span>Once you define
your “why” it’s easy to figure out your “how."<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdttTxi62eG30QyWAWbxBU0NXwzEDtCE5JTWcLrt0goauB06didEzp9lkp32IiErS4cxeZD5oKWpWok69SyY3SV-sVOhanDD8AzqA_C0yXIB-qd5xXBVMG98POSxBgf4gji2NeTWo-qx8/s1600/am.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdttTxi62eG30QyWAWbxBU0NXwzEDtCE5JTWcLrt0goauB06didEzp9lkp32IiErS4cxeZD5oKWpWok69SyY3SV-sVOhanDD8AzqA_C0yXIB-qd5xXBVMG98POSxBgf4gji2NeTWo-qx8/s1600/am.png" height="400" width="254" /></a></div>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;">You don’t have
to do a marathon, you don’t have to worry about what kind of pace is needed to
keep up with the person in front of or beside you – what I keep telling my kids
– you just have to keep moving.<span style="mso-spacerun: yes;"> </span>Your
“how” could be in the form of biking, walking, swimming, gardening, or making a
lifestyle change by simply exchanging a soda for a water.<span style="mso-spacerun: yes;"> </span>Small steps are better than no steps.<o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;">My “why?"<span style="mso-spacerun: yes;"> </span>My family – my
husband, children, “fur-children," parents, my sister and her family, and my
friends mean the world to me.<span style="mso-spacerun: yes;"> </span>If I don’t
take care of myself, I won’t be able to help others when needed.<o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;">My “how” – participate <i style="mso-bidi-font-style: normal;">with</i>
my kids; not just expect them to “get out there and do it," and lead by example
the best I can.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;">My weaknesses are many but I’ll always keep moving.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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-Amy Campbell</div>
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<span style="color: black; font-family: Arial; mso-bidi-font-family: Arial;"><span style="mso-spacerun: yes;"><br /></span></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-5064220094296826832014-05-05T07:19:00.002-07:002014-05-05T07:19:39.956-07:00You Can Make Running Fun<div class="MsoNormal" style="text-align: justify;">
<span style="mso-no-proof: yes;">One of my all time favorite shows is <i style="mso-bidi-font-style: normal;">Friends</i>.<span style="mso-spacerun: yes;">
</span>I watch it all the time; and without a doubt, my husband and I can quote
nearly every line.<span style="mso-spacerun: yes;"> </span>One of my favorite
episodes is the one where Rachel and Phoebe decide to run together.<span style="mso-spacerun: yes;"> </span>As you can see, Phoebe runs with great
enthusiasm with arms and legs flailing, much to Rachel’s public embarassment.<span style="mso-spacerun: yes;"> </span>It makes the viewer wonder what has possessed
Phoebe until she explains to Rachel “You should run like you did when you were
a kid!<span style="mso-spacerun: yes;"> </span>It’s the only way its fun.<span style="mso-spacerun: yes;"> </span>Don’t you remember running so fast you
thought your legs would fall off or running toward the swings or away from
Satan?<span style="mso-spacerun: yes;"> </span>The neighbor’s dog.”<span style="mso-spacerun: yes;"> </span>Her<span style="mso-spacerun: yes;">
</span>take away message – run like a kid, have fun and don’t worry what others
might think of you.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">You may not see me running like this in our 5K Prep
class but on the treadmill at home – that might be a different story.<span style="mso-spacerun: yes;"> </span>Everyone I talk to asks, “How can you run on
a treadmill? It’s so boring.” Not having the safest road to run on, my
treadmill is really my best option most days.<span style="mso-spacerun: yes;">
</span>Plus,<span style="mso-spacerun: yes;"> </span>I don’t always run on the
treadmill.<span style="mso-spacerun: yes;"> </span>While this will raise
eyebrows and invoke several eye-rolls from my kids, I skip, hop, do high-knees,
or walk backwards on the treadmill.<span style="mso-spacerun: yes;"> </span>I
sometimes run on the highest incline for a period of time or sprint at a faster
pace.<span style="mso-spacerun: yes;"> </span>Anything to make a run more fun,
break up the monotony, plus make it a little more challenging even if my kids
are watching and reacting as if publicly embarrassed.<o:p></o:p></span></div>
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-Amy Campbell</div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-78332679722441019862014-04-25T12:00:00.002-07:002014-04-25T12:00:40.718-07:00Introducing Amy Campbell <div style="font-family: Calibri; margin-bottom: 10px;">
I’m really excited to be a part of this season’s 5K Prep class to learn more about how to train properly for a 5K. I had the honor of running our Great Allegany Run 5K this past October with my son, Jeremy. I really wanted to participate in the first class but Jeremy’s football schedule and Olivia’s swim classes kept us extremely busy.</div>
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But that’s ok – here I am participating in this new round of classes! I am so glad WMHS is doing this program again and continuing to participate in 5K events so we can be positive role models to our community. When our first class took place, our running coaches posed the question as to why we would choose a running class. Why run? Everyone had great answers – from wanting to get into shape, obtaining better health, or they’ve run in the past and want to run again. For me, well, it all started back in the mid-70’s. We used to live in the Cresaptown area and my dad would take my sister and I to a reservoir area to just run, skip, and play around. Sometimes, just dad and I would go and we would run laps around the reservoir or he would let me win races as we ran as fast as we could up and down Oakview Drive. Dad just made everything fun and simple even if life at that time was not. Dad is one of my heroes. As a former Kelly Springfield Tire builder, he was often unemployed. He never let that stop him from taking care of his family. He would work tirelessly at odd jobs until something more permanent would come along. Throughout the years, Dad easily worked 60-70 hours a week –without complaint – and still had fun. He would still accept a challenge from me to race up and down our little side streets.</div>
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So that’s where it all began. I want to be like Dad. Run and have fun, facing challenges no matter what life puts in my path. So why choose a running class? I want to get back to when life reminded me of many fun times, to be a positive role model for my children and show them that you can have fun in life by doing something that does present a challenge. If you don’t push yourself, how will you ever find out what you are capable of? I’m proud to say that my husband, John and I along with our kids are avid bike riders; Jeremy, Olivia, and I have done Junior City Striders for the past 3 summers; Olivia is a member of the Cash Valley Cougar’s Running Club; and Jeremy has agreed to join me again in our next 5K – Katie’s Run.</div>
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While dad never ‘runs’ like he used to due to various health issues, he still goes strong and faces every challenge with the same gusto he had racing up and down Oakview Drive.</div>
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<div style="text-align: left;">
Amy Campbell</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIb0OTToD9ecgscbcnO_iykf4k0MS2MwnyIHeVn2qI1Djno88y7EKG6bUtIKYv5gDDdwbUQWhpy63-k5PIm4r0bpaFM-2Z9J81qSW1YraIPDRHLusbYyaZ1xjwI9GNtIX4Hzonny8_8hc/s1600/hhkj.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIb0OTToD9ecgscbcnO_iykf4k0MS2MwnyIHeVn2qI1Djno88y7EKG6bUtIKYv5gDDdwbUQWhpy63-k5PIm4r0bpaFM-2Z9J81qSW1YraIPDRHLusbYyaZ1xjwI9GNtIX4Hzonny8_8hc/s1600/hhkj.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKj1peYjNnEd8OHjzH030bf-B7CK_K7-fqTLvA5XOj9uRO2dGKpEmvylC3M0YdiqXZ0dsJdHPnryXXK5fqfvwh59Ix4KD5Q1xYIcepHZ2sCrk0PSWpLq31KbkXcIWptfqYYMEsHxbkhI/s1600/ygh.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKj1peYjNnEd8OHjzH030bf-B7CK_K7-fqTLvA5XOj9uRO2dGKpEmvylC3M0YdiqXZ0dsJdHPnryXXK5fqfvwh59Ix4KD5Q1xYIcepHZ2sCrk0PSWpLq31KbkXcIWptfqYYMEsHxbkhI/s1600/ygh.jpg" /></a></div>
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(Left Pic of me, my dad with my sister heading out on a walk to the reservoir in Cresaptown.)</div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-22838074703580821332014-03-27T07:49:00.000-07:002014-03-27T07:49:11.800-07:00WMHS Employees Continue to Run for the Health of It! <div style="background-color: white; margin-bottom: 0px; margin-top: 0px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoVkH8CmyXDyBGBPfnErxH58EuBBumx3gyS9NK4cIjcJ39Az8U7B1ODtr3ZLQfqmX7x2u0tA1dx6Qvp1385DL7uHU6vJ56oIXmoD4n8tSOGuam01VIK7qvP10gTjQ3uurEo4ZB7VYUQk/s1600/dennis11.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihoVkH8CmyXDyBGBPfnErxH58EuBBumx3gyS9NK4cIjcJ39Az8U7B1ODtr3ZLQfqmX7x2u0tA1dx6Qvp1385DL7uHU6vJ56oIXmoD4n8tSOGuam01VIK7qvP10gTjQ3uurEo4ZB7VYUQk/s1600/dennis11.jpg" height="200" width="183" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Before last years 5K training course, WMHS employee Dennis Everett considered himself lucky to finish a quarter mile run. After weeks of training and handwork, Dennis finished first in his age group for the Great Allegany Run and was hooked on running. He has continued training and will be running a full marathon this Saturday! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Below is what Dennis had to say about last year's course and his upcoming marathon. </span></div>
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<span style="text-indent: 36pt;"><span style="font-family: Arial, Helvetica, sans-serif;">The 5K course was fun and informative, taking lessons learned in a classroom setting and applying them on the track. We started with walking, then jogging for a short time and repeating. As each week went by just a little more was added, eventually we were running a mile and further. The class began at the end of July, I ran my first 5K in August just to see if I could finish and did so in less time than expected, I was hooked. I placed first for my age group during the Great Allegany Run 5K. The faster runners were either running in the 15K at the same time or encouraging loved ones in the 5K. The post-race class included suggestions on how to continue so I kept on running.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; text-indent: 36pt;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="text-indent: 36pt;">I saw an invitation to join a beginners group to train for the inaugural Queen City Marathon. I thought this was a nice coincidence as it would be my first marathon and signed up. The training is 18 weeks with individual and group runs. A foot injury at the beginning of the year put running on hold for four weeks and left me with many doubts. With plenty of encouragement from fellow runners, I have been able to continue with the training. The longest runs of the training are done as the marathon is on March 29</span><span style="text-indent: 36pt;"><sup>th</sup></span><span style="text-indent: 36pt;">. As I look forward in anticipation, I have to pause, 26.2 miles, eight months ago I was lucky to finish a quarter mile.</span></span></div>
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<span style="text-indent: 36pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="text-indent: 36pt;"><span style="font-family: Arial, Helvetica, sans-serif;">-Dennis</span></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-10687203851743181472014-01-21T09:43:00.000-08:002014-01-21T09:43:58.391-08:00<div style="font-family: Arial;">
I have been neglecting my duty as a blogger, but fortunately I haven’t neglected my running. Just to bring everyone up to speed, I did complete the GAR 5K this past October. My time was 25:59, which certainly isn’t a great time in the world of running, but I was pretty satisfied with it. I have ran in two more 5Ks since October. Both the runs were holiday themed with the Turkey Run in Westernport, MD on Thanksgiving Day and the Jingle Run in Fort Ashby, WV the week before Christmas. They were a lot of fun! In both cases my times were about a minute off of my GAR time. I wasn’t surprised since I had only been running about once to twice a week from October through the end of December, but at least I was still running.</div>
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During 2013, I learned a lot about running. I had a great coach (thank you Shauna McQuade!). Most importantly, I learned that once you attain a better level of fitness the base that you build actually continues to hang around. What a nice surprise! The more you do the higher level of fitness you achieve. It just makes sense that fitness is good for you. I am becoming a believer!</div>
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My journey has been interesting. I started running in April 2013 and I have to tell you I could only run for about 2 minutes and I would have to walk for a few minutes. Gradually, I was able to stretch the run for 3 minutes, 4 minutes and so on. Finally, one day I could actually complete a mile without stopping. Oh, what a happy day with that accomplishment! It is the little things isn’t it?</div>
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Roll the calendar forward to the end of the year and here is what I have accomplished. I have ran in three 5K races, finishing all of them somewhat respectably, and here is the statistic that I am most pleased with. From April to the end of December, I have ran 239 miles and walked 42! Again, this isn’t really a lot of mileage for those who are really into running, but I am pleased. I literally have been pretty much sitting on the sideline and have been mostly inactive for a few decades. Yes, you heard it right, I have been not doing much in the arena of fitness for about 20 years other than intermittent splurges that I didn’t continue. Isn’t that sad? I am not proud of it, but I have began to turn it around. I feel good and have lost some weight. This stuff has to be good for you. </div>
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What are you doing? For those of you sitting on the sideline, you can do this. It is a journey, so don’t expect a star performance when you start and yes, it will hurt, you will be sore, tired and you will want to stop, but don’t. Just start! We have many programs at the Western Maryland Health System to help you improve your overall health and wellness status. Take advantage of them and get started. Don’t let this be another year of resolutions that are nonstarters. No one can do this for you. Get started taking care of you! Good luck to you in the New Year as you strive to remake you! You’ve got this!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTbfI05M2iEC8a4MvMieHjJaKO2WbX6Hcj7D_ADEP9FGDDsGrba8RltqUMXOVU92lfarzrpgSzb3yOK0gRmOuEebuWfsM_LPgR-szTgCXCE_0UobPUhtzF6WBOWfYBSoi_6ffwMd_utBA/s1600/kevin.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTbfI05M2iEC8a4MvMieHjJaKO2WbX6Hcj7D_ADEP9FGDDsGrba8RltqUMXOVU92lfarzrpgSzb3yOK0gRmOuEebuWfsM_LPgR-szTgCXCE_0UobPUhtzF6WBOWfYBSoi_6ffwMd_utBA/s1600/kevin.jpeg" height="320" width="240" /></a></div>
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Kevin</div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-83231751415672700262013-12-05T08:47:00.000-08:002013-12-05T08:52:22.468-08:00Congratulations, Runners!<div class="MsoListParagraph" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 3.75pt; margin-right: 0in; margin-top: 0in; mso-pagination: widow-orphan; tab-stops: 20.3pt 21.9pt; text-align: justify; text-indent: 18.15pt; text-justify: inter-ideograph;">
<span style="font-family: "Times New Roman"; font-size: 11.5pt;">A
group of 50 WMHS employees, their family members and friends took the challenge
of running for the health of it and participated in the Great Allegany Run on
Saturday, October 5.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 11.5pt;">Remarkably, many of
these runners had never participated in a 5K run before.<span style="mso-spacerun: yes;"> </span>They went from “no way” to a successful race
day by participating in a 12-week program taught by certified running
coaches.<span style="mso-spacerun: yes;"> </span>The weekly session took them
step by step through the process of preparing for a 5K run.<span style="mso-spacerun: yes;"> </span>Participants also had individual training
plans tailored to their level of fitness developed for them by the coaches.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 11.5pt;">Excitement was high as
the 37 members of the class did a “practice 5K” the week before the Great
Allegany Run.<span style="mso-spacerun: yes;"> </span>That didn’t compare to the
thrill of actually meeting their goal of completing the 5K run on October
5.<span style="mso-spacerun: yes;"> </span>Ten members of the WMHS team even
took home awards for finishing in 1st, 2nd or 3rd in their age categories.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 11.5pt;">The class was comprised
of staff from throughout WMHS, many of whom did not know one another before this.<span style="mso-spacerun: yes;"> </span>They developed a great camaraderie over the
12 weeks and were a great source of encouragement for each other.<span style="mso-spacerun: yes;"> </span>They are now planning ahead to their next 5K
event.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 11.5pt;">There has been such
interest in the class that another session is planned for the coming spring.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXxXNtTMutoarsqBQBY3Q7b0UQYCT1YlyY5xgy-7wJ7AtstiVoUGe2tDHil-fUt6vyDml2PggDv6wyI2eNCAYYEWj0XVJPILU6doz068UJQ13NwzYONwUSCobA0DDV4X9u4cDfvIjIwXw/s1600/IMG_1198.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXxXNtTMutoarsqBQBY3Q7b0UQYCT1YlyY5xgy-7wJ7AtstiVoUGe2tDHil-fUt6vyDml2PggDv6wyI2eNCAYYEWj0XVJPILU6doz068UJQ13NwzYONwUSCobA0DDV4X9u4cDfvIjIwXw/s400/IMG_1198.jpeg" width="400" /></a></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com1tag:blogger.com,1999:blog-7690709942176461431.post-23544691504802605192013-09-30T06:26:00.001-07:002013-09-30T06:26:50.368-07:00Come Saturday Morning<br />
<div style="font-family: Consolas;">
The best of times.....the worst of times...</div>
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I think we have all heard that expression. And it came to mind that this is what I am living through right now. The best of times...my son has become engaged to a sweet and charming young woman that I already love like a daughter. They are getting married next August in Duluth MN where they both live and I could not be happier. David has started back to school and really likes his program. I got a great evaluation at work and am very excited and challenged with my upcoming projects. The worst of times...both my brothers have had unexpected cardiac events/issues. David, my husband, passed out face down at school and busted his face, his heart rate dropped to 36, and was taken by ambulance on a back board and cervical collar to the hospital. I set fire to the microwave and smoked the house and broke the washing machine. Since it was going to be $791 in damages we need a new one, so I have had to fit in trips to the laundromat until we can get a new one delivered. Saddest of all, my father in law passed away. I now have caught one of the worse colds of my life.</div>
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I have found it very difficult to stick with my eating plan and my exercise plan. During times like these, it is often hard to stay focused. My father-in-law's home is in Havre de Grace, MD, a quaint little town in the upper most part of Hartford County on the edge of the Susquehanna River. It takes about 4.5 to 5 hours to make that trip from Cumberland, and I can't tell you how many times David and then David and I together made that trip recently. This is all not very conducive to healthy eating and exercising.</div>
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But this is life and so today I got up, got dressed and joined the rest of the 5K team this morning. And while a walk around the block was all I could manage today, Carey and I have plans Thursday for a practice run to get me ready for Saturday's GAR. I WILL NOT GIVE UP!!!</div>
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I cannot come this far and not do this race. So come on out next week and cheer us on!!!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIW7CLbe0aPA7eTsIT8989OyWeFloBmNNmhYQ2v0-zhAFOWT5ftYpeyAF3jTNq-Kp43-tqQMQWmRWRX8el1Xh6YLAOb6b0Du_BEo1kZRqIRlMJ9FrcCBClg1jaS05i8Yc4xlAvw4s4HCA/s1600/IMG_1198.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIW7CLbe0aPA7eTsIT8989OyWeFloBmNNmhYQ2v0-zhAFOWT5ftYpeyAF3jTNq-Kp43-tqQMQWmRWRX8el1Xh6YLAOb6b0Du_BEo1kZRqIRlMJ9FrcCBClg1jaS05i8Yc4xlAvw4s4HCA/s400/IMG_1198.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our class at our dress rehearsal for the GAR on September 28, 2013</td></tr>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-48245536328220154182013-09-07T09:15:00.002-07:002013-09-07T09:15:53.680-07:00My Poor Little Body<div class="MsoPlainText">
So yesterday I met up with Carey at our WOC gym after work. I decided that I would do some training on the elliptical. The treadmill can be a bit boring after a while. So I did 5 minutes on the elliptical. OMG!! What a very different experience. Then I finished my routine 20 minutes on the treadmill. I don't know what was up with me but I decided to run a little bit as well!!<o:p></o:p></div>
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Well let me tell you, today my poor little body is really talking to me. My upper arms and shoulders are killing me. Just typing this hurts. And my back isn't terribly happy with me either. I have taken ibuprofen but imagine rest is what is needed. After I feel the pain, though, I start to laugh because when I think that it was from exercising that I hurt, I find it funny. Before I did this program I NEVER in a million years imagined doing this. I am so glad that I decided to take this challenge. (Thank you, Kevin). Glad I work for a place that cares about their employee's health.<o:p></o:p></div>
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Anyway, I think I will rest; but tomorrow if the weather stays nice, Snoopy is in trouble and we will walk to McDonald's again!!!</div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-34327627668408194352013-09-05T06:07:00.001-07:002013-09-05T06:07:41.656-07:00I DID IT!!<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I have been feeling like I really want to see if I could actually walk the 5K. After all, the big day is only 4 weeks or so away.<span style="mso-spacerun: yes;"> </span>I have decided that I am not going to run even a part of the race. When I do run, my heart rate shoots up to almost 160 and that is just too fast. Plus, to be honest, it really tires me out. So a fast walk is about what I can do. So I met Carey after lecture over at AC. And off we went. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">We did the first 2 miles on the big track, but as the sun set the bugs became pretty active. I even swallowed one! YUCK!!!<span style="mso-spacerun: yes;"> </span>So for the last mile we did the inside quarter-mile track 4 times. I was so proud of my self. It took me 67.25 minutes to do it.<span style="mso-spacerun: yes;"> </span>Given that when I stared it took me 36 minutes to do 1 mile, I am very happy with my progress. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Here is a picture of me and Carey when I finished!! - Jo Wilson</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTI9ooxgTVw8xwk2ROPgolJ9aAgkR6O-l4DQybodDIcpdryawm5ZGoBE8TzptbO15QLRq8mr3XxmaNV3uSVuC-wUledxVsyEv62oN4KhUEXV3Q6U0gLaLR7_oqdoik5C2PcTSdMNI5MAk/s1600/jo.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" psa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTI9ooxgTVw8xwk2ROPgolJ9aAgkR6O-l4DQybodDIcpdryawm5ZGoBE8TzptbO15QLRq8mr3XxmaNV3uSVuC-wUledxVsyEv62oN4KhUEXV3Q6U0gLaLR7_oqdoik5C2PcTSdMNI5MAk/s320/jo.jpeg" width="240" /></a></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-56961079568715066512013-08-26T06:17:00.000-07:002013-08-26T06:17:06.352-07:00About Six Weeks...<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";">I continue to make progress. Some days I feel pretty good
and others not so much. I suppose running is like everything else in life…ups
and downs. We have about 6 weeks to go until the GAR 5K. </span></div>
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<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";">This week in class,
Shauna plans to time us again for the mile and adjust training plans
accordingly. I am curious to see how I do, but regardless of the time, I am
satisfied that I am more comfortable running and can enjoy it a bit. As I
understand the process, I am finishing up the building phase and starting the
sharpening phase and then it will be on to taper and recovery. I recall some of
this terminology when Nathan was swimming competitively. I guess the approach
is the same. It is interesting how this works. </span></div>
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<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";">Remember, my goal was to do this
for me and hopefully create an opportunity for better health. I have lost about
7 or so pounds, and my blood pressure is very slowly starting to respond
downward. So, I guess this activity stuff that we preach does actually lead to
positive results. More to come since it is early in the process; but again, I
am satisfied with how this is going. I hope everyone does well with their mile
time this week - good luck to all! Kevin<o:p></o:p></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-32148664571825883132013-08-26T05:50:00.002-07:002013-08-26T06:14:26.823-07:00Snoopy and Me!<span style="font-family: Trebuchet MS, sans-serif;">Today, Sunday, I knew I needed to get my walk in but I
have been so bored just walking around the block. So Snoopy and I decided we
would walk to McDonald's on Route 220. Now I live in the upper part of Belair
and wasn't real sure how far it was. But I figured it was at least a mile. So I
packed up water, a small plastic dish for Snoopy, plastic poopie bags just in
case, and my phone into my shoulder pack and off we went! David was going to pick us up once we got to
McDonald's because I did not think I could make it back up the hill to the
house. Walking, it took Snoopy and me about 36 minutes to complete the mile and
a quarter. And we did just walk because for Snoopy there were too many
delicious smells to trot or run past.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The interesting thing was that after we got there I
really felt I could have done it again!! Wow what a difference these 2 months
have made!! Next goal....I'm walking to Food Lion!!! Jo</span></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-34269065912312608062013-08-23T06:33:00.002-07:002013-08-23T06:33:57.179-07:00<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">We had class last night. Adam, one of our dietitians, did a great job talking to the class about proper nutrition for our bodies as we gear up for the 5K. But wouldn't you know it, just as we were finishing up, the weather turned ugly. Winds, rain, lightening and hail were on its way. You would have thought it was the 10 plagues coming to Cumberland!! So we were not going to run. I was actually disappointed, especially because Carey from Wellness was meeting me.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Well, I got in touch with Carey (thanks, Brenda), and I asked her if she would meet me at the WOC gym. I was NOT going to miss my training night!! (Wait a minute....is this really ME talking). So we met up over at the gym. And I tried something new.<span style="mso-spacerun: yes;"> </span>I went on the stair stepper!!! How cool was that. I think I actually liked it better then the treadmill. Now I could only do it for about 2 minutes because the top of my thighs felt like they were going to catch on fire!! LOL!!<span style="mso-spacerun: yes;"> </span>So then I switched to the treadmill. I also met some new people that are in the class who came over to workout as well. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">I must admit I am enjoying this a lot more than I thought!! As a matter of fact, I am already thinking about how I will need to do something after October so I keep on<span style="mso-spacerun: yes;"> </span>"running!!"</span></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-29328736421632754062013-08-20T14:21:00.003-07:002013-08-20T14:21:45.440-07:00<div class="MsoPlainText">
So, I walked Snoopy on Saturday so long that my husband could
not believe it!! Me either, to tell you the truth! <o:p></o:p></div>
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Today I was over at the WOC gym and broke my own record
from last week. A mile in 19.04, down from 19.55 last week. I must say I am
pleased. Carey from Wellness worked out with me this evening and it was more
fun than being alone. I actually ran a couple of times!!</div>
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We have class tomorrow evening and I am looking forward
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begin the push to three. I want to make sure my body arrives at 5K performance by
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Okay, gotta get home and let the doggies out!!<o:p></o:p></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-268917158892247122013-08-16T07:44:00.002-07:002013-08-16T07:44:45.761-07:00Gadgets and Toys<div class="MsoPlainText" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I thought to run you only needed shoes. Well, you do need a few other essentials such a comfortable shorts, or whatever style pants you like as well as some sort of shirt, top, etc. I went into this with the idea that I wouldn't have the opportunity for gadgets or toys. My other sports/hobbies such as downhill skiing, fly fishing and photography have lots of gadgets and toys to consider. However, Wednesday night in our 5K class, Shauna filled a table up with all sorts of gadgets, shoes and clothing. I was amazed! How could something as simple as running have so many things to consider. A variety of watches, heart monitors, GPS devices, different types of water bottles, belts for the water bottles, race belts (holds the race number…wait, I think it is called a "bib"), little reflective wrist bands, arm/leg sleeves, different tops, pants, shorts, jackets, hats, visors and the list goes on. I like gadgets and "stuff," so this is appealing to me. I may have found another way to accumulate more "stuff." How about running shoes! Who would have thought that could be complicated. We learned there are different shoes for different types of feet. I have to figure out what kind of feet I have - more on that later. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">My problem (not my only one...no comments welcome on this one) is an addiction to technology. I love acquiring new tech things to adapt to my lifestyle.<span style="mso-spacerun: yes;"> </span>Nathan has a Garmin GPS device he wears on his wrist for running, so I am familiar with the capabilities.<span style="mso-spacerun: yes;"> </span>It is incredible the data it records and then you synch with your PC or MAC to a cloud based application and you can archive your training to evaluate your progress as well as build training programs for the future. These things are sophisticated and really cool. They are also expensive. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">So, we will see what I do with the toy list. However, I will draw the line on the pink gaiters for shoes that Shauna showed us. Now if we could get WVU gaiters I'm in.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">I can feel that I am progressing and I am pretty satisfied. It is rather interesting that while running I don't necessarily find it fun, feeling good or anything like that. Actually, trying to hit the times Shauna has challenged me with gets rather uncomfortable sometimes. But, when it is over, I certainly feel good, refreshed or whatever you want to call it. A lot of the challenge is in your head. It is so easy to talk yourself out of not going out or stopping in the middle of a workout. You have to push through. The mental aspect is as significant as the physical training. A lot can be said for the benefit of being part of a group, and for me, having a coach is a good thing. Some of this mental thing reminds me of Army basic training. You learned (and rather quickly I might say) that most of our physical limitations that we think we have are more mental than physical.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Teammate and friend, Jo Wilson was in class Wednesday night. Due to our crazy schedules, it was the first class we have had together. I had a little bit to do with Jo starting this journey. I am pleased that she took on this challenge. Here we are ready to do our workouts.<span style="mso-spacerun: yes;"> </span>She is determined and will do it! <o:p></o:p></span></div>
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<span style="font-family: Calibri;">It is a beautiful day out there today, so get out, get moving, do something fun and enjoy!</span></div>
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<span style="font-family: Calibri;">- Kevin Turley</span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com1tag:blogger.com,1999:blog-7690709942176461431.post-84289415231625989412013-08-12T11:42:00.004-07:002013-08-12T11:42:46.647-07:00<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Well, we are entering our fourth week of class and I have missed two of the first three. I missed one due to business travel and one for vacation. Hopefully, my attendance will be better going forward. I do now have a coach! Shauna McQuade is leading me with a pretty calculated training plan to help me accomplish a first time 5K. Even though my attendance hasn't been the best, Shauna has done a terrific job keeping me up to speed with what has been covered in class and with my running homework. We have chatted more on line via email than in person.<span style="mso-spacerun: yes;"> </span>It is early, but so far having a coach makes a difference. First, I have some confidence that I am doing what I should be with running. It is easy to second guess yourself and try to do more than you should or the other way around and not challenge yourself. Secondly, I feel a sort of commitment to do the workouts as prescribed and strive to hit the goals that she has developed for me. You know how it is, we all want to do well for the coach.<span style="mso-spacerun: yes;"> </span>Maybe I should have done this a long time ago. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Last week, I was in Virginia Beach on vacation and I actually did my workouts! I surprised myself... I completed two runs on the boardwalk and did two sessions of strength training in the hotel fitness room. Then, my son, Nathan had me on the hotel steps as opposed to using the elevator. Those steps can be tough after a workout! Nathan is a tough trainer.<span style="mso-spacerun: yes;"> </span>He was a big help keeping me motivated during one of the morning runs. Mid-morning was very hot for running and he wouldn't let me stop. Thanks Nathan!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeWceoje1rB1aP5N5YyLhJn-XD6i-2Bup9gRFD5_fxjibGR8cdn3FCepBx203lXHwmQ4tQVRsSbQIDQu2qJCus4MN8XTTPLn3F9x9L-QmWVDKx-xUNj-y6I3vWC2CRguaFYZok1bSD59c/s1600/dfgdfg.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" jsa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeWceoje1rB1aP5N5YyLhJn-XD6i-2Bup9gRFD5_fxjibGR8cdn3FCepBx203lXHwmQ4tQVRsSbQIDQu2qJCus4MN8XTTPLn3F9x9L-QmWVDKx-xUNj-y6I3vWC2CRguaFYZok1bSD59c/s320/dfgdfg.JPG" width="240" /></a><span style="font-family: Calibri;">Yesterday, I did my weekly "long" run. It was 4.5 miles of running with a 2 minute interval of walking between each mile coupled with a half mile warm up and cool down walk. It was pretty hot (my excuse these days). No really, it was in the mid-eighties, which is hot for an out of shape guy! I was able to achieve the target times from Shauna's plan. The last half of the run was a little harder. Here is a photo after the run...enjoying a cool Gatorade to re-fuel and hydrate. The label says it is "performance"! What is up with that?<span style="mso-spacerun: yes;"> </span>I believe they are good marketers since I can't tell the difference. As consumers, we tend to buy anything that looks like a magic bullet. Sorry, I digressed from the topic of preparing for a 5K. Nothing magic in these workouts - it is hard work, but worthwhile!</span></div>
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<span style="font-family: Calibri;">- Kevin Turley</span></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-82886873035847190952013-08-12T07:04:00.001-07:002013-08-12T07:04:28.378-07:00<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">So I am back from vacation and looking very forward to joining the class this coming Wednesday. As you know, at least those who have been reading my blog, my goal is to finish the 5K. Walk, run or crawl I am determined to finish. I have never done anything like this before and have not been able to get myself into formalized or sustained exercise. But perhaps I am seeing just a glimmer of what this can mean to me.<span style="mso-spacerun: yes;"> </span>So far I have lost 23 pounds since I have begun a serious commitment to get to my goal of weighting 199.9999999 (that is onederland in case you want to know!). And over my vacation, thanks to my sister-in-law Elizabeth, I have walked with a purpose any time I walk. None of this lolly gagging strolling for me! LOL!!<span style="mso-spacerun: yes;"> </span>So it really paid off. As you know from my first blog I had weight loss surgery but things had stopped for me and now with the introduction of 'walking with a purpose' I am losing weight again! Yeah!!<o:p></o:p></span></div>
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<span style="font-family: Calibri;">When I left for vacation I was only able to do 0.8 miles and it took me 30 minutes and I could not go on.<span style="mso-spacerun: yes;"> </span>I was on the treadmill at our gym at the WOC on Thursday and am very proud to say that I did 1.0 miles in 19.55 minutes!!! Huge improvement!! Thank you, ELIZABETH!!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">More soon!!</span></div>
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<span style="font-family: Calibri;">- Jo Wilson</span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-52936074419683440602013-07-29T12:50:00.000-07:002013-07-29T12:50:51.518-07:00<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: 'Tahoma','sans-serif'; font-size: 13.5pt;">What a way to start the 5K class! Last week was the first week of formal 5K training and I missed it. I was out of town for a conference. One of the most difficult challenges of running is finding the time to do it. Life seems to get in the way. It is just so hard to prioritize and get running to the top of the list. I did communicate by email with our instructor, Shauna McQuade, and sent her my background information for plan development. I believe this week I will learn more about my training plan and will learn who will be my coach for the next few months. As for running, I had a nice run Saturday doing a little over three miles of running with a mile of walking. Actually, it felt pretty good. It was a gorgeous day yesterday, so I went again.The plan was to add some distance. My typical run is usually about 30 minutes, so yesterday I did 45 minutes covering about 4.5 miles. I needed a change of scenery, so I thought I would go to the towpath or trail in Cumberland. Nathan advised me that the towpath is incredibly boring, so we did the trail. He went with me and did 6 miles. He pretty much left me within the first two minutes. It was good to have him with me even if I didn't see him until we finished. <o:p></o:p></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif'; font-size: 13.5pt;">The trail going west out of Cumberland is mostly in the shade in the afternoon, but the uphill grade is noticeable. When I turned to come back it was amazing how different it felt due to the difference in grade. Overall, the that part of the trail is pretty decent for an afternoon run or walk. Plenty of parking and ease of access coupled with the shade makes it attractive. <o:p></o:p></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif'; font-size: 13.5pt;">I will try to write more frequently now that the 5K training has officially started. If my classmates don't mind, maybe we can get some photos as well. Let me know what you would like to hear about and I will see what I can do. Happy running!</span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif'; font-size: 13.5pt;">- Kevin Turley<o:p></o:p></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-58045872559120096252013-07-24T08:05:00.003-07:002013-07-24T08:06:26.156-07:00I Am Unstoppable<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Hello everyone. I know I have not blogged in a little while about my adventures in getting ready for our October 5K.<span style="mso-spacerun: yes;"> </span>That is because it got VERY busy at work AND I was getting ready for vacation. I don't have to tell any of you what that can be like.<span style="mso-spacerun: yes;"> </span>We are now on vacation in the Midwest with my brother Sheldon (S) and his wife Elizabeth (E), who live in San Diego.<span style="mso-spacerun: yes;"> </span>We met up in Minneapolis and then traveled to Duluth to spend time with my son Michael and his significant other Stephanie.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">I was and still am determined that I would continue gearing up for the 5K. To help me with that, I was given the packet that will be given out at the first class. I will miss several of the first classes; and as you know from my earlier blogs, I was concerned that missing classes would put me behind. With the packet of information securely packed into my suitcase, I knew I would be able to stay focused.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">The other reason I knew I would stay focused is because of S & E.<span style="mso-spacerun: yes;"> </span>They are both very conscious of the good exercise can bring to one's health. They routinely walk 6-8 miles each day, have run numerous 5, 10, 20K races and bike in 50-75 mile races!!! Can you even believe it?<span style="mso-spacerun: yes;"> </span>I wish I could tell you they are lots younger then me but S is 10 years older then me and E is 1 year younger. They just appreciate the value of routine exercise. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">So I have walked more in these few days I have been with them than I think I have in my whole entire life!!! And it is almost like being with a coach as E tells me to put my shoulders back, hold my head up, put those arms to a 90 degree angle. Her goal is to get me to be able to walk 1 mile in 20 minutes. I'm not there yet but it won't be for lack of trying!!<o:p></o:p></span></div>
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<span style="font-family: Calibri;">So far I can walk 22 minutes without stopping. That might not sound like much but for me it is a big deal. I feel my enthusiasm to do this race growing stronger each day I am out there walking. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">So take a look at my T-shirt in the picture below to see how I feel about this 5K!!<span style="mso-spacerun: yes;"> </span>LOL!!<span style="mso-spacerun: yes;"> </span>It was taken in Duluth. </span></div>
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<span style="font-family: Calibri;">- Jo Wilson<o:p></o:p></span></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-20086887290394403752013-07-18T13:56:00.000-07:002013-07-18T13:58:44.053-07:00July Has Been a Challenge<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-family: 'Tahoma','sans-serif';"><span style="font-family: Arial, Helvetica, sans-serif;">Life certainly has a way of challenging us. I began the month with the loss of my father on the 2nd. I have learned that even with what might be expected, it is still difficult to push on, and it is especially hard to take time for yourself. </span></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif';"><span style="font-family: Arial, Helvetica, sans-serif;">So, needless to say, my running routine was disrupted. I have been out a few times in July, but only for a total of 8.7 miles. I will say though that the few times I have had time to run that it was actually refreshing. Maybe this stuff is good for the soul. </span></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif';"><span style="font-family: Arial, Helvetica, sans-serif;">Here is a quick recap of where I have been. Through June, I continued my routine of combining running and walking. I have been successful increasing the duration of running time. I haven't really kept track of the running or walking time, other than I know over the course of three miles, I will usually only walk a few times and the duration of the walk has been less. In June, I logged 33 miles of run/walk combinations and 12 miles of pure walking, which was the warm up and cool down for the run/walk combinations. My best time for 3.14 miles was 29:25 still with a bit of walking in the routine. I will confess that I did that on a high school track, so it was flat, even terrain. Regardless, I was pleased even though that isn't a good time in the running world I am happy with the progress. Depending on the day, I continue to be somewhere around 30 minutes plus or minus. </span></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif';"><span style="font-family: Arial, Helvetica, sans-serif;">So far, in July, I am way under the pace I was on in June and hopeful that I can get back on track making time for myself. I have had tremendous support over the past few weeks from family, friends and wonderful coworkers. I am fortunate to have them all. I am moving on...and back to some running. </span></span></div>
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<span style="color: black; font-family: 'Tahoma','sans-serif';"><span style="font-family: Arial, Helvetica, sans-serif;">Kevin<o:p></o:p></span></span></div>
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Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-3818599238259264512013-07-15T12:42:00.001-07:002013-07-15T13:25:07.971-07:00Ending my 5K Avocation<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">If you are a reader/believer of the Astrological horoscopes, you are probably thinking, “That is typical of an Aries; they begin strong, then fizzle out.”<span style="mso-spacerun: yes;"> </span>Regrettably, I must drop out before I even begin official “training” for this 5K.<span style="mso-spacerun: yes;"> </span>I won’t go into details, but the pain in my back is telling me to take a step backwards for now and allow time for healing.<span style="mso-spacerun: yes;"> </span>I may be able to <u>walk</u> the 5K in October because it is still 10 weeks away, but I certainly will not be able to run it.<span style="mso-spacerun: yes;"> </span>Additionally, I want to give one of the 30 people on the waiting list (who actually can take advantage of the running training) a chance to get in on the sessions from the beginning, which is next week.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">I will be there on October 5, cheering on all my friends, and hopefully walking the distance myself.<span style="mso-spacerun: yes;"> </span>So to those of you in training, keep up the great work!<span style="mso-spacerun: yes;"> </span>I want to thank many of my friends for supporting me through private notes and calls: you know who you are.<span style="mso-spacerun: yes;"> </span>Amy Campbell provided this quote for me to use here from Mary Kay Ash:<span style="mso-spacerun: yes;"> </span>“You can keep the goal, but change the date of the goal.”<span style="mso-spacerun: yes;"> </span>So for me, this goal is postponed until perhaps next year.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Patty Wright<o:p></o:p></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com1tag:blogger.com,1999:blog-7690709942176461431.post-58619733065671602482013-07-08T07:06:00.003-07:002013-07-08T07:07:25.451-07:00How do they do it?<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I am back!<span style="mso-spacerun: yes;"> </span>Back, but taking things very carefully this first week.<span style="mso-spacerun: yes;"> </span>Yes, I was released to work and to walk – at least gently while I still heal.<span style="mso-spacerun: yes;"> </span>A big THANK YOU to all who expressed concern and sent personal messages of encouragement!<o:p></o:p></span></div>
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<span style="font-family: Calibri;">In case you didn’t read my post two weeks ago, the point I made was that one mile is a long, long distance.<span style="mso-spacerun: yes;"> </span>Some days it seems longer than others, but I am told that is normal.<span style="mso-spacerun: yes;"> </span>Now that I am walking 3.1 miles on a regular basis, the first two don’t seem that bad, but (oh my gosh), that third one is horrible!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">I talked to my friend, the runner, about this and he said that when he is running a marathon (26.2 miles), within the first five miles, he is in pain.<span style="mso-spacerun: yes;"> </span>He said that he can’t think about how many more he has to run before finishing; he just thinks about the next step.<span style="mso-spacerun: yes;"> </span>What great advice: think only about the next step.<span style="mso-spacerun: yes;"> </span>One step builds upon the last and before I know it, I am finished my walk for the day.<span style="mso-spacerun: yes;"> </span>This crazy person also told me he ran the last four miles of a race with a rock in his shoe, not wanting to stop to remove it for fear of losing time.<span style="mso-spacerun: yes;"> </span>He ended with a bloody foot!<span style="mso-spacerun: yes;"> </span>Maybe I shouldn’t heed his advice?<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Because I am now walking the entire 5k four days a week, I am beginning to think about jogging some of it.<span style="mso-spacerun: yes;"> </span>Just <i style="mso-bidi-font-style: normal;">thinking</i> about it, mind you.<span style="mso-spacerun: yes;"> </span>I have watched as runners of various ages glide past me on the trail each evening.<span style="mso-spacerun: yes;"> </span>They seem to just float over the ground, barely touching it with their feet, all the while propelling forward with minimal effort.<span style="mso-spacerun: yes;"> </span>There is no pounding, bouncing or high impact in their movement.<span style="mso-spacerun: yes;"> </span>It appears almost like a delicate dance as they float by me, soon disappearing out of sight.<span style="mso-spacerun: yes;"> </span>During times when I have tried my 20 steps of jogging, it feels like a wrecking ball with my feet hitting the ground and the rest of my body parts bouncing and absorbing the impact.<span style="mso-spacerun: yes;"> </span>You would think that the impact of a foot on the ground would cause the lower extremity to be jolted; in my case, it vibrates all the way up to my head making my eyebrows bounce and my hair hurt.<span style="mso-spacerun: yes;"> </span>I guess I should wait for the actual “training” to begin before trying that again.<span style="mso-spacerun: yes;"> </span>They are probably going to teach us how to glide effortlessly and skim the ground like the others I have witnessed.<span style="mso-spacerun: yes;"> </span>How<i style="mso-bidi-font-style: normal;"> do</i> they do that?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Like Kevin, I listen to music while I walk and I read that the tempo of the music determines a person’s stride.<span style="mso-spacerun: yes;"> </span>If I fill my playlist with songs that have a faster tempo, it might inspire me to try that jogging thing again or at least improve on my snail-like walking time.<span style="mso-spacerun: yes;"> </span>Sorry, but that Army cadence that Kevin recommended does nothing for me.<span style="mso-spacerun: yes;"> </span>So, I am asking my readers for suggestions.<span style="mso-spacerun: yes;"> </span>I like many styles of music (except Rap of course – that isn’t real music anyway).<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>To give you a clue as to the genre I like, a few of the tunes on my playlist right now include “Just Give Me a Reason”, “Too Close”,<span style="mso-spacerun: yes;"> </span>“ Gone, Gone, Gone”,<span style="mso-spacerun: yes;"> </span>“What Doesn’t Kill You Makes You Stronger”, “Try”, “Some Nights” and “Change”.<span style="mso-spacerun: yes;"> </span>Please send me some suggestions for faster tempo songs.<span style="mso-spacerun: yes;"> </span>Onward!!<o:p></o:p></span></div>
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- Patty WrightWestern Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com1tag:blogger.com,1999:blog-7690709942176461431.post-40528317738758257392013-07-01T06:42:00.002-07:002013-07-01T06:42:58.156-07:00Life is Getting in the Way<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">So now I have a logistical challenge to figure out in order to make my training for the 5K happen. This logistical challenge is personal, professional and community oriented. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">About 2.5 months ago or so my husband David was laid off from his job at the Cumberland Times-News. It was totally unexpected and needless to say we were both shocked.<span style="mso-spacerun: yes;"> </span>David gave up his career so I could pursue mine here in Cumberland. He is a TV news/Talk Show Director/Editor and there just isn't much calling for that here in Cumberland. So he has done a variety of things since we moved here 10 years ago and the newspaper probably had the closest atmosphere to TV the he could find.<span style="mso-spacerun: yes;"> </span>I am sharing this with you because job loss is one of the most stressful things to go through and we all know from my earlier post what my reaction to stress is.....I EAT!!!!!!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Calibri;">So after much discussion David has decided to go back to school at ACM for a Certificate in Medical Coding. We think it will take him about 18 months since it has been a looooong time since he has been in school. And he found a position at Spherix where they are flexible and can work with his school schedule. He will begin in Aug once we return from vacation. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">But this means lots of changes for me in my schedule. David will be going to school in the day time and working at Sperix till 9 every week night. Up until now David has been able to be home by 6 to let the dogs out and more importantly give Victoria her evening insulin injection if I am not home by 7pm. All that has to change. There truly are weeks where I don't make it home till 9pm. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">I am on 4-5 boards, President of one and VP of one, and I play cards every other week. And the once a week 5K training class goes to 8:30pm. And I was trying to fit in training 3 times a week. I won't bring up my hair and nail appointments because I don't want to deal with all your eye rolling. LOL!!<o:p></o:p></span></div>
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<span style="font-family: Calibri;">So I am trying to figure this out because I HAVE TOOO!!<span style="mso-spacerun: yes;"> </span>I will NOT allow myself to hide behind these logistical issues. Anybody know a doggie sitter that could help me and would not be afraid to give a shot to my baby dog daughter??<o:p></o:p></span></div>
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<span style="font-family: Calibri;">- Jo Wilson<o:p></o:p></span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0tag:blogger.com,1999:blog-7690709942176461431.post-84356995336311758612013-06-28T07:32:00.000-07:002013-06-28T07:32:14.538-07:00<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
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<span style="font-family: Calibri;">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.<span style="mso-spacerun: yes;"> </span>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!</span></div>
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<span style="font-family: Calibri;">- Kevin Turley</span></div>
Western Maryland Health Systemhttp://www.blogger.com/profile/09756210291024502380noreply@blogger.com0