EMDR?

My new therapist uses a therapy called EDMR, which is something I know very little about...but I guess I'm about to learn.  My first task is to think of the different ways I work myself up when I'm stressed or anxious.   Not surprisingly, this little exercise has been a bit of a downer.  From my research, EDMR (which, apparently, is often used for trauma therapy...so that's probably accurate) is supposed to help take those negative thoughts...and let them "pass as though looking out of the window of a moving train" (the words of Psychology Today, not my words).   I'm all about trying out a new-to-me form of therapy in the name of self actualization, but I'm a bit apprehensive about this one.  My next session takes place on Wednesday....so I guess the only thing to say at this point is..."all aboard."

Standard Time...A New Beginning

It's time to fall back...and fall back, I did.  I've been a yo-yo weight wise for a long, long time now, and I have officially gained 20 big, fat lbs since B graduated in early May.   Time to get serious...again...and lose this 20 lbs...again (...and then some...*ahem*)  Never quit quitting bad habits, I guess.

First, the good news is I completed my 10 mile race last month.  I was hoping to finish in 2 hours, which averages to 12 min/mile, but it took me 2:08:08, which is 12:49 min/mile.  I got a really bad cold the weekend before, and pulled a 60 hour work week.  And, even though I kept up with the long runs for my training, I was not running as much as I wanted.  I'm slow, and I'm mostly ok with that, but I know I can do better.

I haven't run a step since that day (until today)....and I've gained 6 lbs since race day.  So, here we are again.    B recently started working out with kettlebells, and he bought one for me too.  I used to work out with kettlebells back in Austin with my trainer, so I took to the Pinterest boards to check out some workouts and create a VERY basic, not-dr.-or-trainer-approved plan that works a few different areas.  I'll see if I can start by sticking to a 3x a week, 20ish minute plan.

Here's what I'm trying for the first few weeks.

1. Warm up - Stretch+Run around the block (.7 miles, according to GPS)
2. Kettlebell Swing  10 reps, 20 lbs
3.  Around the Body Pass.   10 reps, 20 lbs
4. Dead lift. 10 reps 20 lbs
5. Yoga Ball V Ups   10 reps with yoga ball
6.  Plank for 30 seconds (and work my way back up)

Repeat 2-6.

I'm also going to work on nutrition, following the orders of  my former Austin nutritionist.  Her orders were to set 2-4 SMALL, ACHIEVABLE nutrition goals every 2 week, and stick to them.  Then, every few weeks, you just add to those achievable goals (never subtracting).  No calorie counting, just smarter, healthy, conscious changes.  Here's what I'm going to start with these first few weeks.

1.  Drink 6 glasses of water daily.
2.  Eat 1 piece of fruit daily.
3.  No more than 2 diet cokes daily (eventually, weekends only...but I need to ween...)
4. No Splenda in the coffee (I admit, I got out of this habit a long time ago.  If you need a sweetener, it's better to use the real thing.  But, wanted to include on my 'week 1' list anyway!)

That's it.  Keeping it simple.  Gotta start somewhere...let's see what I can accomplish before the new year.

Surpassing Expectations on the Running Trail

I tackled a new lake for my run this past weekend.  Yesterday, I started my route along the East side of Lake Calhoun and continued beneath the bridge to circle the Lake of the Isles for a windy, sunny and fulfilling 6.3 mile run.  I managed to pull off the run in 1:13:17, which equates to 0:11:38 a mile, and I'm pleased to say my pace was pretty consistent throughout.  Finally, I'm no longer starting too fast and losing steam in the last few miles.

Picturesque mansions encircle the Lake of the Isles, and it was nice to escape and dream a little about what it might be like to live in one of those houses.  I needed that escape after my hectic and draining work week.

I was nervous and resistant to getting out for this run, since I hadn't gone out for a run of any kind in over a week.  As of late, I've been arriving home from work well after dark, thus foregoing my weekday training runs.  Because I hadn't been logging the miles, I started worrying that I had lost too much time and training to truly be ready for my upcoming 10 mile race.  Brian encouraged me to get out on Saturday and give it a go.  So I did.  I ran without expectations, I focused on staying relaxed, I aimed to run in the moment instead of worrying about the next mile, or the work I had to do after my run was complete...I was pleasantly relieved that the 6.3 felt rather effortless.  Perhaps I can pull off the upcoming 10-miler after all....just 2 more weeks.  2 more weeks where work will no doubt post some serious obstacles in the form of stress and long hours, but I refuse to let that be an excuse.

When I'm able to commit to running, it is the best opportunity for stress relief and meditation that I have ever come across.  I prefer to run alone for this reason (and because I'm super slow).  When I run, I feel more in tune with myself and the world around me, I let go of the expectations and doubts I have about myself.   Such good feelings...I really deserve to treat myself to a good run more often.