tag:blogger.com,1999:blog-68756953886323829802024-02-20T04:55:48.686-08:00iowa girl at heartI am an Iowa girl at heart, living my life in the Kansas City metro area.... I am going to use this blog to track my process throughout the year of weight loss and training.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-6875695388632382980.post-10852807299294552642011-01-07T16:38:00.000-08:002011-01-07T16:47:42.527-08:00THIS IS A TESTOk - I really need to get better at this blogging thing so that I can do more with it.... So here we go... in addition to adding pictures to facebook, I am going to add the really special pictures here for my family and friends that don't use facebook.....<br /><br />Here are a couple of shots from the last couple of months.....<br /><br />This is a picture of the four of us for Christmas in Marysville.....<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0hKMFK6y_g88t-h9wQI-Yttjh0brvmPCvJShOrWw57Y7R_chIq5DU1Pa9u5R9bCcK86ViqHDvhbhsqJ8aIH2lZADvElz2CHKf6fvyGe0mJSISOGvo4-8Eg6CkWwGfnQ09agyIbdXwk71Z/s1600/IMG_2888.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 134px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0hKMFK6y_g88t-h9wQI-Yttjh0brvmPCvJShOrWw57Y7R_chIq5DU1Pa9u5R9bCcK86ViqHDvhbhsqJ8aIH2lZADvElz2CHKf6fvyGe0mJSISOGvo4-8Eg6CkWwGfnQ09agyIbdXwk71Z/s200/IMG_2888.JPG" alt="" id="BLOGGER_PHOTO_ID_5559608768345337890" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifLkp4Q3kRJphInbSgQoUlRxXKlFXCt90hWqqoVAgi3055cqYLj9UlB67UcMwofNPgaMitPehYB6IjTsMBEzcNCvQtJ0osF9p_p9mlEQ49u_oKnyIoK8myOvd0tWTT6HM5f9sEor7TFNfs/s1600/IMG_2926.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 134px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifLkp4Q3kRJphInbSgQoUlRxXKlFXCt90hWqqoVAgi3055cqYLj9UlB67UcMwofNPgaMitPehYB6IjTsMBEzcNCvQtJ0osF9p_p9mlEQ49u_oKnyIoK8myOvd0tWTT6HM5f9sEor7TFNfs/s200/IMG_2926.JPG" alt="" id="BLOGGER_PHOTO_ID_5559609085249043170" border="0" /></a><br />Here is a picture of Emily and the newest addition to the family - Isabella.....<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZdGS32UXQ57nyAcD3Yip8l7nmXutuqLZFuzKynKC-Dw7ddMzRKbaUIFD1btdPWsu0dCR2Qcee5wmWWp3F7ekypx8T6SCL6jCQL7Ayios843wgrqq6yP1KbnkXohCWXhYHKcta4U1gWXKR/s1600/IMG_2959.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 200px; height: 134px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZdGS32UXQ57nyAcD3Yip8l7nmXutuqLZFuzKynKC-Dw7ddMzRKbaUIFD1btdPWsu0dCR2Qcee5wmWWp3F7ekypx8T6SCL6jCQL7Ayios843wgrqq6yP1KbnkXohCWXhYHKcta4U1gWXKR/s200/IMG_2959.JPG" alt="" id="BLOGGER_PHOTO_ID_5559609563955004818" border="0" /></a>This last picture is three of the cousins... Aiden, Eli and Emily.....<br /><br /><br /><br /><br /><br /><br /><br />Well - I think I have it figured out that I can now add pictures inside my text. I am so happy now..... Well - enjoy the pictures and please - be a follower and I will send updates as I can. I am going to do my darndest to get better at this blogging thing....Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-89861981028834925302011-01-01T17:17:00.000-08:002011-01-01T17:29:05.622-08:00THE CAVEMAN DIETWell - My running routine is not working off the weight like I would like - so of course the next step is to adjust my nutrition.... I know all to well that I eat too much crap.... So starting Monday, January 3rd I am going to start the CAVEMAN diet....<br /><br />I have done A LOT of research on this and am hoping that this is something I can do.. I am a picky eater but meat is one thing I love and I am willing to make my self eat more fruits and veggies....<br /><br />Here is the skinny if you are interested....<br /><br /><h1>The Caveman Power Diet</h1> <p>The Caveman Power Diet increases energy, the ability to burn fat, and gets you in touch with your natural instincts. It's not just a way to lose weight, it's a healthy approach to making your body <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">indestructible</span>.</p> <p>Doing the the Caveman Power Diet is a very natural state for your body to be in, and you will feel the results immediately. Embrace it for what it is; animal motivation. It is a very open <em>do-it-yourself</em> diet, that encourages you to feel content in a way that suits you personally.</p> <p>The Caveman Power Diet gives you the freedom to enjoy food to the fullest, which is the most basic of animal instincts. So go ahead and feast yourself!</p> <hr /> <h2>The Goals of the diet</h2> <p><strong>We train you to crave good healthy foods, and to eat at regular intervals.</strong><br />The diet works through several stages to get you to this point. At first you will find it slightly unusual, but by the end you will know how to eat healthy, and you will be more healthier, which will become evident when you look at yourself in the mirror.</p> <p>The diet will reduce excess body fat, aid in the normalisation of blood sugar levels, and reduce toxins and anti-nutrients.</p> <hr /> <h2>What the diet can do for you</h2> <dl><dt>Lose weight</dt><dd>You will lose weight, particularly fat, and your body will instinctively get itself to it's optimum weight. And as a result you will feel more fit, healthy, and energetic.</dd><dt>Increase your energy levels</dt><dd>The mild state of fight or flight you will experience activates your animal <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">instincts</span> for <em>hunting and gathering</em>, which makes you energetic. As you progress through the diet you will notice this energy boost actually increasing.</dd><dt>Detox your system</dt><dd>Stuffing food into our bodies, no matter what type it is, inevitably leads to toxin build up. This diet removes toxins naturally, you will increasingly feel <em>clean</em>, your skin will become clearer and your insides will feel cleaner.</dd><dt>Sharpen your mind, and your senses</dt><dd>The Caveman Power Diet gets you tuned into your animal instincts, and as a result your senses will become sharper; like an animal in the wild who needs all his senses to survive.</dd><dt>Deepens your connection with your being (some call it spirit)</dt><dd>When you are in tune with your animal instincts, you are in tune with your body's wants and needs. Throughout this diet you will notice yourself having more clarity of mind, and a deeper sense of knowing thyself.</dd></dl> <hr /> <h2>What the diet does not do</h2> <p>This diet does not promote the regimented eating style found in most modern diets. Those diets nearly always fail because they require an absurd amount of willpower, which is very unnatural.</p> <p>Typical diets are unsustainable because they go against the grain of our natural instincts. Controlling your food intake with minute precision simply isn't in our genes, and doing things that way is a recipe for misery, if you do manage to succeed it's very hard work... forever.</p> <p>Try putting a domestic cat or dog on a strict diet, and you will soon see how unnatural it is. Our primate bodies are no different in that sense. The Caveman Power Diet encourages you to thoroughly enjoy feasting at natural times, rather than punishing yourself with portion control and time deadlines.</p> There are three steps to this diet....<br /><br />Step 1 for 2-4 weeks - graze all day long on the approved foods, then have a meal of your choice for dinner.... Pizza - hamburgers - <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Chinese</span> - whatever you want....The most important part of this I always forget to say - the VERY FIRST THING you must do ever day is down a big glass of water.... And of course drink water all day long... (you can still have diet pop) it doesn't tell you have to stop drinking it.. but of course it tells you it is better if you give it up....<br /><br />Step 2 for 4-8 weeks you start your morning with a big glass of water - drink water all day long, but nothing else... then for dinner - you eat a big meal of only approved foods....<br /><br />then step 3 which you will hopefully for the rest of your life is to eat only approved foods. You can go back to steps 1 and 2 whenever you want.....<br /><br />There are two huge challenges for me on this plan... No potatoes or bread and no processed food... After being on weight watchers it is going to be hard for me to give up the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">convenience</span> of a meal in a box.... But I really want to get in to the best shape I can.... I know that with all the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">exercise</span> I do, I am in better shape than I have been in a long time.... BUT I know I could see such better times in my running and events if I lost 30 lbs.... Hoping that this works for me, my goals is to drop to 150 lbs... (not going to even tell you where I am starting - but I think you should have an idea....<br /><br />For more information - check out the following URL: http://www.cavemanpower.com/food/caveman_power_diet.htmlRebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-43905428072466697842010-11-22T13:10:00.000-08:002010-11-22T14:13:13.007-08:00Continuation of on my journey to the half marathon<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>X-NONE</w:LidThemeAsian> <w:lidthemecomplexscript>X-NONE</w:LidThemeComplexScript> <w:compatibility> 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{mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <p class="MsoNormal">Thought it would be nice to actually document my journey of my first half marathon. Not only to share it with my friends, but also so that in 5 years I can actually remember everything that happened on this glorious event…. We always want to remember our first times. <span style="font-family: Wingdings;"><span style="">J</span></span></p> <p class="MsoNormal">Well, to start out I didn’t get that long to train for this event. I decided probably in the early part of October to do this event and at that point, I had never ran anything more than 6 miles…. Knowing at that point that I had to more than double my current running I quickly started to up my miles each week. I really only had 4 weeks to do this and I was only able to up myself to 10 miles… I have always been told, if you can do 10, you can do 13… Although that may be true, it still doesn’t stop the pain after wards… It is Monday 36 hours later and I am still hurting……</p> <p class="MsoNormal">Additionally I had been training in 40-50 degree temperatures… The day of the event it was a balmy 60+ degrees with wind gusts of 20 +… honestly that didn’t make me happy. But when the race was done, I was very happy for the wind as it helped cool me down…. It is amazing that in November, a week before Thanksgiving, I was wearing short sleeve shirt and shorts….</p> <p class="MsoNormal">The<span style=""> </span>first 3.5 miles was ran within Corporate Woods. It was different, nice and fun… we ran with all the participants which was a change for me. All God knows how many people starting together and going… I had to side step, and run around a lot of people. But there was nice chatter and I got to see some friends along the way… the one person that really inspired me, was an older lady that I got the pleasure of meeting at the Olathe Medical Women’s Tri and at the Patriots Run… I hope that when I am 50+ that I will still be doing this… She was just running the 5 k because next weekend she was doing a different half marathon…. WOW….</p> <p class="MsoNormal">Additionally, the first 2.5 miles I got to run with Trey… I didn’t want to slow him down, so at about mile 2.5, he took off without me. </p> <p class="MsoNormal">The first 3 miles are always tough for me – I don’t find my rhythm right away. Also, I am so used to breathing to the sound of my feet – with that many people running – I found myself getting a stitch really on. I had to really focus to keep it from getting worse. </p> <p class="MsoNormal">Mile 1-3 I kept a nice pace going…. 10:29, 10:57 and 11:15 respectively…</p> <p class="MsoNormal">At mile 3.5 we left corporate wood and continued on the trail system of Overland Park. It was a nice trail and it was neat to see all the supporters along the way…. At this point, I just started to zone and let my mind wonder… It was very peaceful to say the least….</p> <p class="MsoNormal">The next couple of miles along the trails, I was able to keep my pace were I was hoping…. mile 4, 5 were <span style=""> </span>11:42 and <span style=""> </span>11:48. </p> <p class="MsoNormal">Shortly after mile 6 we left the trails and hit the road. It was a loop consisting of 119<sup>th</sup> St., Switzer, 127<sup>th</sup> St. and Quivera… 119<sup>th</sup> had a slight hill at the end, and Switzer I have to say is pretty much all uphill… I was really worried about this hill especially with the wind gusts… But I have to say proudly I never walked…. I put my head down and ran… at mile 8 we turned and headed west on 127<sup>th</sup> and again there was a pretty good hill at the very end. But again, I put my head down leaned forward and ran… I was so happy with my times on these three miles… mile 6, 7 and 8 were 11:35, 12:04 and 8 12:37… Mile 9 was on Quivera and all downhill… but for some reason, I guess having to recover, my pace only slightly improved at <span style=""> </span>12:07… during this part of the route, I got to chat with a bunch of great ladies, it was very enjoyable….I also have to add, that I realized I was still feeling really good at this point in the race. I was worried this is where I would start to have a hard time…</p> <p class="MsoNormal">Right before mile 10 we got back on the trails again. I was glad to see Amy and Glen at the KCM water spot… they really got me pumped again… <span style=""> </span>Between mile 10 and 11 I caught up with my long time friend Cynthia… we have worked together for over 12 years…. She has always been a runner, but I haven’t. So it was nice to get to see her and chat with her for a while. It was fun for a while because we kept passing each other. </p> <p class="MsoNormal">Mile 10 and 11 I kept my pace down at 11:14 and 11:38. Towards the end of mile 11 however, I saw something that made my heart skip a beat. I saw a man down being worked on. He was receiving chest compressions by medics when I came up to him and I honestly thought it could be Trey….. I had to double check his short color 3 times before I was sure it was not Trey as Trey had black shorts on and this man had grey shorts on. I later found out that this 39 year old man, yes , 39 had gone into cardiac arrest. But thankfully come Sunday night, learned that they had gotten his heart beating again on the way to the hospital and he was in critical condition…. I hope that I can find out if this man makes it or not. Not trying to be noisy by any means. But have been praying for him and his family. I can’t even imagine how they must have felt to learn that while this man was running –living a healthy lifestyle that his heart gave out….</p> <p class="MsoNormal">The next mile started to get tough and mile 12 I hit an 11:57 pace….. At that point I saw my friend Cynthia’s husband and I knew I was getting close to the finish….. I pulled everything together and pulled out an 11:41 pace for the last mile.. It hurt, I am not going to lie, but at the same time, I wanted to and needed to finish strong…. All the cheering of the supporting fans helped me accomplish that…. As I crossed the finish line, I was greeted by Trey who had finished 9 minutes before me…..</p> <p class="MsoNormal">I thank my mother in law for coming down and watching the kids, but I have to say, at 2pm Sunday afternoon I crashed hard – and took a 2 hour nap… Now 36 hours later, I am still sore and stiff, but all in all I feel pretty darn good….</p> <p class="MsoNormal">Now, you may wonder? I am going to do this again??? HELL YES – I have actually already signed up for my next half marathon for April 2<sup>nd</sup>… This is the Rock the Parkway run which my friend Trish told me about… I am excited and will be raising money for the Girl on the Run organization… Look for more information to come about that race and how you can donate to the cause…..</p> <p class="MsoNormal">Next year besides the half marathon, I don’t know for sure what exactly I will be doing. I hope to do the Win for KC and Olathe Medical Tri’s, and the Patriots Run, but I would really like to throw in a tri up in Iowa or maybe even a full Olympic distance tri… but I will figure that out as the time goes by….</p> <p class="MsoNormal">Looking forward to a fun filled 2011…..</p>Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-42888798356669821782010-11-21T16:52:00.000-08:002010-11-21T16:59:55.749-08:00FIRST Half Marathon is completeI decided to add another event to my list for the year ..I competed in my first half marathon (Gobbler's Grind)... that is 13.1 miles... but according to my <span class="blsp-spelling-error" id="SPELLING_ERROR_0">garmin</span>, I actually ran 13.19 miles...<br /><br />I finished officially at 2 hours, 33 minutes and 40 seconds. That equals about an 11:40 minute mile.... I am pretty darn happy with my time... My goal was to finish is less than a 12 minute mile which would have been 2 hours and 40 minutes......<br /><br />I can not lie, I am hurting a bit today.... I actually had such a bad headache at 2pm today that I took a 2 hour nap.. .I woke up at 3 and couldn't even keep my eyes open....Hopefully I will be able to post pictures soon...<br /><br />It was also a neat experience because Trey and I got to do it together... The two triathlons I did this year were women only - so it was nice we could do this together... He finished in 2 hour 24 minutes... Way to go honey....<br /><br />I was able to see several friends at the run which was also very cool...... Ryan and Jennifer did the 5 k run and my friend Cynthia and her husband Steve did the half marathon.... It was actually really cool that I got to run a good portion with Cynthia. What a neat experience. I have known Cynthia for many years and was nice to have her close by.....<br /><br />The only sad thing for today was that a 39 year old man went into cardiac arrest at mile 11... So far he is in critical condition - but at least he is still alive.. I pray for him and his family that he makes a full recovery......<br /><br />Well - that is it for now, and my next event at this time, is another half marathon on April 2, 2011.. .I will be running for the girls on a run foundation...... will be asking for donations after the first of the year.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-30836476932766181272010-10-04T17:09:00.000-07:002010-10-04T17:14:40.648-07:00Iowa Hawkeye Homecoming weekendWell - I will be taking a break from any major posts about loosing weight and will probably just post this and that type stuff....<br /><br />This past weekend, the kids and I went up to Iowa City... While I partied, the kids got to hang with their aunts and uncles.....<br /><br />When I say I partied, I mean I partied hard... Friday I had probably 4-5 doubles of 7 and 7... inbetween a 3 1/2 hour period... I started at 8 and was done at 11:45 - had to get home to relieve my aunt connie from thet kids.... Saturday I got the pleasure of hanging with my cousin Jared again and we went out to dinner together.. then after dinner, I got to hang around my girlfriends... and a couple of old guy friends as well...<br /><br />I also got to see and quickly talk to Tim Dwight - which was just so cool... I still think it is funny just how damn tiny he is - I am sure he was bigger when he was playing in the NFL.....<br /><br />Well - I hope that I can say that this was just the first of my going home trips for Iowa homecoming games... Maybe next year I can start making it an annual thing... I can only hope.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-37733100611438212142010-09-28T19:25:00.000-07:002010-09-28T19:28:51.164-07:00today was a hard dayWell - I have actually enjoyed my runs lately and have tried to get 3 to 5 miles in every other day... Yesterday I easily got in 5 and really could have gone further if I had the time....<br /><br />Today was a tough day at work... I am not going to get into the entire history, but 11 people, some of which were my good friends were laid off today... It is getting really difficult working in an atmosphere that is so, I don't know, out of control....<br /><br />We had a big meeting on Friday, there are still so many unanswered questions, but I didn't get the impression that any layoffs would be occuring within the week. Don't get me wrong, I knew some would come in time, but in 1 business day - Friday to Monday, I never imagined that....<br /><br />I pray for all those who were let go - I hope that you find something just as great.. you will be missed.....Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-20399530659541163342010-09-14T09:43:00.000-07:002010-09-14T10:07:12.338-07:002010 Olathe Medical Women's tri was a successSorry I haven't gotten to updating my blog before now, but just been really hectic...<br /><br />My last triathlon of the year is complete... And it was a BLAST... I loved it... I had a Personal Best...at 1:26:44......<br /><br />Last year my time was 1:38:38....<br /><br />It is not often where someone can shave off almost 12 minutes of time.. I owe a lot of it to the bike but I also improved in every area as well... Here are some of the comparisons... 2009 is listed first followed by 2010...<br /><br /><pre>Place No. Name Age Sex City State Rank Swim 100yd Trn.1 Rank Bike Rate Rank Cumulat Trn.2 Rank Run Pace Finish 263 210 Rebecca Koeneke 38 F Olathe KS 190 13:23 2:29 3:20 261 49:04 13.0 256 1:05:46 1:07 261 31:46 12:13 1:38:38<br />186 252 Rebecca Koeneke 39 F Olathe KS 125 12:26 2:19 2:05 176 42:11 15.1 145 56:41 0:48 241 29:16 11:16 1:26:44 <br />As you can see I went from 263 place last year out of 303 women and this year I was 186th out of 333 women....<br /></pre><ul><li>Swim was about 1 minute faster</li><li>transition 1 was over a minute faster</li><li>bike was about 7 minutes faster my speed was up from 13 to 15<br /></li><li>transition 2 was about only 20 seconds faster<br /></li><li>run was about 2 minutes faster - going from a 12:13 minute mile in 2009 to 11:16 minute mile... this was the biggest success for me - figuring my run was that much stronger after the swim and bike.....</li></ul>I am now going into a new mode of training for the remainder of the year... I am going to work on sculpting and loosing weight... I really would like to loose 25lbs this winter - but we will have to wait and see - I know my biggest challenge is food - I do not have good eating habits and I know this... but after all I have done to get into physical shape this has been the one area I struggle with the most.....<br /><br />I am going to continue to run three days a week and I started the P90 sculpting routine this morning.. So M-W-F will be run days and T-Th and Saturday will be P90 days... wish me luck....<br /><br />I am still considering signing up for a half marathon later this year - but I am still so up in the air about that one... 13 miles is double what I have ever done to date..... <br /><ul><li><br /></li></ul>Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-78447892984834160712010-09-06T18:09:00.000-07:002010-09-06T18:14:43.865-07:00last tri in 5 daysWell - I am still doing a horrible job on so many levels.... I am not updating my blog like I want to - and I am not able to commit to the eating better... URG - at least I am maintaining my weight and not gaining any.....<br /><br />in 5 days I will be competing in the Olathe Medical women's tri and at this time, this will be my last event... I seriously would like to train for a half marathon, but at the same time I really want to work on toning and building muscle...<br /><br />So with that - next week I will start P90 for the next 90 days..... after that 90 days is up - if I am still going strong, I am going to do p90x.... Guess I really need to review the documents and food list......<br /><br />On a personal note outside of training and health - my husband got a job... YEAH.. It took a month, but he will be working at Commerce Bank one mile from our house as a financial services rep.... don't ask me what he will be doing, but it will be nice to have a regular income and will be nice to be able to expand to our budget..<br /><br />well - Labor day weekend is over and back to the real world tomorrow....Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-49994275455865846552010-08-01T14:42:00.002-07:002010-08-01T14:50:57.307-07:00WIN FOR KC TRI - was awesomeWell - the Win for KC <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Tri</span> is over and I had a blast... There are <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">definitely</span> some aspects of the race that I did not like, compared to the <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Olathe</span> Medical women's <span class="blsp-spelling-error" id="SPELLING_ERROR_3">tri</span> that I did last year, but all in all it was a fun race....<br /><br />For starters, the road that we raced on was horrible - pot holes and really bumpy... And whoever told me the race was flat - was lying to me... Not flat at all... Also, I love the aspect of young girls racing in the race and I hope that some day Emily will do the same thing... BUT Mother's - father's teach your daughter's how to ride in an event like this... there was a young lady - maybe 14 years old that held up traffic because she was riding in the middle of the road... Stay to the right - that way cars can pass.. I lost valuable seconds because I had to go around a car that couldn't go around her....<br /><br />Also - consider shutting down the roads... I also lost valuable seconds because of a stupid semi truck driver.....<br /><br />The last thing that I didn't enjoy is that the women weren't as talkative. Yes there were many that were supportive, but I swear in the <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Olathe</span> Medical women's <span class="blsp-spelling-error" id="SPELLING_ERROR_5">tri</span> there was just much more talking..... and cheering...<br /><br />Here are my official results....<br />I was 356 over all out of 850<br />I was 84 out of 136 for the 35-39 age category<br />I finished the swim in 12:31 (500 meters)<br />I finished the bike in 37:56 (10 miles)<br />I finished the run in 38:54 (5k) (12:33 min mile)<br />I finished the event in 1:32:58<br /><br />Now I have about 40 days - give or take a day until the <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Olathe</span> Medical Women's <span class="blsp-spelling-error" id="SPELLING_ERROR_7">tri</span>... I can't wait.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com1tag:blogger.com,1999:blog-6875695388632382980.post-45269304788685195202010-08-01T14:42:00.001-07:002010-08-01T14:42:35.890-07:00Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-62903005127284469142010-07-23T15:14:00.000-07:002010-07-23T15:20:05.034-07:00T minus 8 days and countingWell, my tri is 8 days away - (Saturday, July 31) and I am really getting excited... The last three weeks have been really good training weeks... I have improved so much on my swimming... When I started right after the 4th of July I could barely swim 4 laps without having to stop for about 30 seconds to a minute.... This week on Wednesday and today, I was able to complete 40+ laps without stopping.....I am really beginning to love the swimming thing again....<br /><br />My bike has dramatically improved too - I can easily do 15 miles in an hour and did my longest last weekend of 20 miles. WHICH FELT GREAT.....<br /><br />My run has not been as good as last year, but that is because I have improved the other areas so much. I am sure that with all the excitement at the time of the tri I will do just fine...<br /><br />At this point I am still trying to decide what to wear - typical woman huh??? I will be hopefully riding up with another friend Saturday morning, but it will be an early one.. Gates open at 5:30 am and I would like to be there no later than 5:45.<br /><br />Well - pray for me this next week - it will be a light week of working out... Monday morning, light run, Monday night open water swim, Tuesday bike, Wednesday swim and then on Thursday I will get up early, but will only walk... Then Friday will be a complete rest day.<br /><br />I will post pictures as soon as the event is over and I am at home.....EXCITEMENT is BUILDING.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-15691808990828174262010-07-18T18:40:00.000-07:002010-07-18T18:45:33.958-07:00the count down is hereWell, I am officially less than 2 weeks away from my first tri of the year..... It will be my second event as I did my first duathlon back in May.....<br /><br />I am feeling pretty good about this tri and my goals for this one are pretty simple.. I would really like to finish in a better time than the Olathe Medical Women's tri from last year....Which was 1 hour 38 minutes and 38 seconds......<br /><br />I don't want to be too excited, but I am thinking I should do better... Because this year I have been swimming more than I did last time... I have been swimming now 6 times and will get in at least 6 more times before the event.. Last year I think I only swam about 5 times total... Also for this tri, I will not be using a heavy mountain bike and I have been riding a long more than I did last year... I was able to do 15 miles in 1 hour today.... a total of 20 miles in 1 hour 15 minutes.....<br /><br />my run will be the catcher this year.... I haven't been running as much as I would like, but I would think with all the energy and excitement of the day, I should be pretty good... I will post pictures after the event.......wish me luck.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-63817028612100616452010-07-08T15:52:00.000-07:002010-07-08T15:55:44.280-07:00UpdatesWell, I haven't been doing as well as I wanted to, but I am <span class="blsp-spelling-error" id="SPELLING_ERROR_0">ok</span> - for now, with that... I went to my 20<span class="blsp-spelling-error" id="SPELLING_ERROR_1">th</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_2">highschool</span> reunion and had an absolute blast... Got to see friends that I haven't seen in 20 years... It was amazing how many of us still feel so comfortable with each other and will continue to communicate until our next reunion...... Which I am so excited for.....<br /><br />Drank way to much, but enjoyed my friends... Especially, Becky, Greg and rekindled friendships with Lori and Chuck... I missed them all so much.<br /><br />Well, I am trying to train hard right now, but for some reason the extra weight since last summer is keeping me down.. I have my next triathlon in 23 days... July 31st... It is the Win For KC all women's triathlon... I can't wait. I will post pictures after the event.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-80424134835152564732010-06-20T08:25:00.001-07:002010-06-20T08:38:34.547-07:00I am soooo bad at this<span style="font-family: georgia;">Wow - I really need to get better at updating my blog....... Well, I guess I need to update what has been going on since the last time I posted in April.</span><br /><br /><span style="font-family: georgia;">On May 16 I completed my first duathlon..... My time was exactly where I figured it to be at 1 hour 45 minutes..... The first 2 mile run was 21 mins, the 11.5 bike was 48 mins and the final 5k was 34 minutes... It was a very cold and raining day....but I still had a blast.... What was really nice was that my friend Jennifer ran it with me and that since it was only about 2 miles from my house, my hubby and kids were able to come watch me....</span><br /><br /><span style="font-family: georgia;">Additionally since April, I had been able to loose almost 10 lbs... It was slow, but I was doing it....</span><br /><br /><span style="font-family: georgia;">Peyton got done with school on May 21st and so far they have had a good summer...</span><br /><br /><span style="font-family: georgia;">Unfortunately the first of June Trey and I went to Vegas for a week and now I am having to loose all 10 of those lbs I originally lost.... :( we got to spend plenty of time at the pool and saw hoover dam with my dad and my step mom... It was nice to be able to see them for a couple of days and enjoy celebrating our 10 year anniversary.. (a little bit early)<br /><br /></span><span style="font-family: georgia;">My work is having a little challenge at work, so I am running daily around the office complex. But after June 25 I am going to really focus on swimming 2 to 3 times per week and also getting on the bike at least 2 times a week and running when I can. The reason for all this work???? I have my first triathlon of the year coming July 31.....</span><br /><br /><span style="font-family: georgia;">Within this training I also have to go back home for my 2oth high school reunion.... I am going to have to make dang sure that I get some running in that weekend as well.....</span><br /><br /><span style="font-family: georgia;">That has pretty much what my summer has been so far....and I am starting over from scratch this week - really want to continue to loose some weight between now and my 20th high school reunion.</span><br /><span style="font-family: georgia;font-family:monospace;" ></span>Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-64795292185791844262010-04-03T12:14:00.000-07:002010-04-03T12:18:32.339-07:00Spring cold brought me downHave taken it easy on the running the last two weeks for my hip, now this week I was forced to take it easy because I had my regular spring cold. It knocked me out big time... I actually slept for 16 hours on Wednesday, March 31.... But Thursday and Friday I was able to get in a run each day and it felt pretty good. Going to go ahead and take the rest of the weekend really easy and I will start Monday up again with my regular schedule... running on M-W-F and bike ride on T-TH... To even step it up a bit, I think I will make my runs and rides for 60 minutes and at lunch I will do p90......<br /><br />I just hope this stuff in my chest loosens up soon....my duathlon is in 42 days....... Next weekend I am going to actually do the at least the first two legs of it, and if I am up for it, I will do the entire thing. Wish me luck.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-20139580350828145142010-03-28T06:46:00.000-07:002010-03-28T06:51:05.794-07:00It's OfficialOn Friday I registered for the Heritage Park <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Duathlon</span>.. .That makes two registrations down and one more to pay for. May 16<span class="blsp-spelling-error" id="SPELLING_ERROR_1">th</span> is the date for the <span class="blsp-spelling-error" id="SPELLING_ERROR_2">du</span> and July 31st is the date for the Win for KC women's triathlon......<br /><br />I really need to get back to running, but had to take the week off for an injury.... I may also try to get to the chiropractor this week. My hip is feeling better, but still can feel the little twinge depending on how I move...<br /><br />Today is a scheduled brick day, and I am going to make sure I get it in... Supposed to be a 30 minute run at 5K speed and then a 30 minute bike... I am hoping I can do the pace for the run.. Might have to slow it down a bit...... It is only about 39 degrees right now, but supposed to get up to 50+... Might have to do my work out in doors if it doesn't warm up soon.<br /><br />I have officially done P90 for 6 days and today is my off day.. I am really starting to enjoy it....Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-26484277989149952862010-03-21T15:00:00.000-07:002010-03-21T15:03:24.248-07:00First weekend of spring and we have snowWell, the first weekend of spring started out with 65 degree weather on Friday, then 35 and snow on Saturday... Wow -<br /><br />I had a great week of training, even had my longest run on a treadmill at 5 miles.. Unfortunately that 5 miles may have caused an injury... Ever since that day, my hip has been hurting and today I could hardly even run a mile... Actually I was ok, until I had to get off to go to the restroom and when I came back, I couldn't run any more....<br /><br />so I got on the eliptical for the next 45 minutes......<br /><br />Now I am icing my hip and tomorrow might be another eliptical day... I know I should rest, but I think I will just quit running for a couple of days.....<br /><br />I will probably go see my chiropractor as well. see what he can do for me.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-17710154770110236702010-03-11T17:56:00.000-08:002010-03-11T18:02:51.945-08:00I have to get better with this<span style="font-family: trebuchet ms;">Well, I am not doing as well on this blog as I had hoped and I have nobody to blame but myself....</span><br /><br /><span style="font-family: trebuchet ms;">Since the last time I wrote, I have decided to add in a little P90 into my work out routine... But I am afraid it might be hurting my running. I had a hard time running 4 miles the other day... </span><br /><br /><span style="font-family: trebuchet ms;">Oh well, maybe it was because someone turned up the heat in the gym and I was dying....</span><br /><br /><span style="font-family: trebuchet ms;">I am hoping that this weekend my hubby will fix my bike so that I can start riding outside in the mornings. I am really bored with my basement. And riding in my basement I can only go for about 35 minutes max... More than that and I get bored....</span><br /><br /><span style="font-family: trebuchet ms;">I am really hoping that it will start staying above 40 degrees at night too so I can start running outside. I really miss the fresh air. I honestly don't think about anything when I am running. Gotta love it.....</span><br /><br /><span style="font-family: trebuchet ms;">To end my post tonight, I just want to again request prayers for my friends Carrie and Matt McKay for the loss of their sister and for Davy whose daughter just lost her mother..... May God lift them up during this time of pain and keep them strong. Knowing that she is now in a better place...... RIP Sarah.</span>Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-28496272609887097262010-03-02T14:37:00.001-08:002010-03-02T14:50:04.209-08:00It is all about change!!!!The first time I did weight watchers in March of 2008 I lost 35 lbs... after I went off weight watchers, I slowly gained 15 of those lbs back between January of 09 and December of 09...So in December of 09 I decided to join WW again. However, I have only lost 7 lbs in the last three months. The first 5 was pretty simple, but now I have completely hit a wall.....<br /><br />So, I think I need to change things up a bit. To start it off I started my 12 week program for my <span class="blsp-spelling-error" id="SPELLING_ERROR_0">duathlon</span> training....Hopefully that will keep me constant with my weight, but after talking with my hubby I need to change some thing to kick start my weight loss again. So this is what I am going to do......<br /><br />Today was my last day of <span class="blsp-spelling-error" id="SPELLING_ERROR_1">caffiene</span>... I am going to continue to drink my diet caffeine coke for a week or two, but if I can do it, I will eliminate pop all together. Except for the casual crown and coke..... That is item 1 and I think it will help me a lot...<br /><br />The second piece of change goes hand in hand with the first. Instead of drinking pop, I will be drinking water (and flavored enhanced vitamin water) at all times.<br /><br />The third piece of change also goes along the drinking category, but I am going to do my best to cut out the drinking. I have started drinking at least a glass a night and even though my vanilla vodka was only 2 weight watchers points or about 100 calories, it was still extra calories that I don't need.....<br /><br />These are the changes that I am making in regard to food/drinking..... The next set is some additional workouts. My training plan calls for working my core and strength training, so I have started, as of today, to add P90 work outs to my daily routine.... I am not going to be able to hit the P90 hard until after my last Triathlon in September, but at least I can start incorporating it now....<br /><br />Wish me luck and here are a couple of quotes that I am going to remember during my journey to a more healthy life style.....<br /><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">Any change, even a change for the better, is always accompanied by drawbacks and discomforts.</span><b style="font-weight: bold; color: rgb(153, 0, 0);"><span style="font-family:Arial;font-size:100%;"><span style=""></span></span></b><span style="font-weight: bold; color: rgb(153, 0, 0);font-family:Times New Roman;font-size:100%;" ><span style=""></span></span><br /><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">The first step toward change is awareness.... The second step is acceptance......</span><span style="font-weight: bold; color: rgb(153, 0, 0);font-family:Arial;font-size:100%;color:#003399;" ><span style=""><a href="https://webmail.uscentral.org/exchweb/bin/redir.asp?URL=http://thinkexist.com/quotation/the_first_step_toward_change_is_awareness-the/217206.html" target="_blank"><span style="font-family:Times New Roman;"><span style=""></span></span></a></span></span><br /><br /><span style="font-weight: bold; color: rgb(153, 0, 0);">Change is the essence of life..... Be willing to surrender what you are for what you could become.</span>Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-65707396496404043442010-02-22T18:51:00.000-08:002010-02-22T18:53:17.078-08:00Great start to a weekWell, after a sluggish week, I had a great run this morning... An easy 4 miles on the treadmill...... I haven't lost much weight this month. So far, I have lost about 5 lbs total since December. but I am ok with it as I am still running and riding every day.... Tomorrow is a ride day and I am going to try to do 45 minutes on the trainer. I think that is what my training calendar calls for.<br /><br /><br />Wish me luck!Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-92047069432965465482010-02-17T19:16:00.000-08:002010-02-17T19:19:17.612-08:00Sluggish weekWell, I don't know what up, but I have just felt really sluggish this week. It was tough to get in 3.75 miles today.... I have not lost any weight this week - but have maintained and not gained either. So that is good.<br /><br />I have the rest of the week off to get some things done and to help Peyton celebrate his 7th birthday tomorrow....<br /><br />I have to add a special note about Peyton. For the first time, my little boy read me and daddy a 30 page book about Helen Keller. We even chatted about how difficult it would be to learn if you couldn't hear or see. We did a lot of experiments with him to show him what Helen Keller had to do... It was a really fun time.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-71825448457869995292010-02-15T12:54:00.000-08:002010-02-15T12:56:16.628-08:00President's DayIt might be a day off from work, but not a day off from working out... I didn't get the best run in today... I swear the treadmills at the YMCA are not as easy as the treadmill that I run on at work... Very strange....<br /><br />So today I got a 2 mile run in and 5 miles on the bike. Half way to my duathlon....<br /><br />Well - going to spend the rest of the night with the kiddos...Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-17749761180222083592010-02-14T18:35:00.000-08:002010-02-14T18:43:45.566-08:00Recapping my year so far to get everything caught upWell, today is valentine's day and it is also the first day that I am going to start blogging daily (I hope)... So far this year I have been committed to my goal of loosing weight and preparing for my competitions for the year. <br /><br />I finally loaded everything from my Garmin and got my Sports Track up to date. Officially so far in 2010 I have ran 67+ miles for a total of 10 hours. I have rode my bike (in the basement unfortunately) for 72 miles for a total of 7 hours. Not great time on my cycling, but I am still getting my rear end used to the seat. So my year to date total is 19 hours of working out... <br /><br />So I am on the right track for working out... I have only not worked out for 14 days in 2010.... Not bad.. but how am I doing weight wise? Not great... I haven't lost as much as I would have hoped, but I have lost weight. I have lost about 7 lbs on a great day.... But at this point, I still have more than 25lbs to loose before July...<br /><br />I would really like to loose the 25 by May 16, which is my duathlon, but the real hard date is July 4th weekend for my 20 year highschool reunion. <br /><br />Well, that has caught me up for the year so far... From now on I will do little daily posts.Rebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0tag:blogger.com,1999:blog-6875695388632382980.post-34830037021593802482010-02-10T18:36:00.000-08:002010-02-10T18:39:30.750-08:00First Time Blogger - here I goWell, after I have spent some time reviewing my friends blogs I decided that I would follow suit and create one as well.... The purpose of my blog will hopefully be to document my year of additional weight loss and duathlon and triathlon training. (I will go ahead and even throw in the possibility of a half marathon training).....<br /><br />Keep watching and I will post more as I have time and get better at doing this....<br /><br />RebeccaRebeccahttp://www.blogger.com/profile/03785707049181383418noreply@blogger.com0