Half Marathon Training: Week 5 Recap and Week 6 Schedule

Week 6 Schedule:

Monday: Rest
Tuesday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down
Wednesday: Crosstrain – Weights or yoga this week
Thursday: Run 4 minutes, Walk 2 minutes, 5 times with a 5 minute warm-up and cool-down
Friday: Rest
Saturday: Crosstrain – Weights or Yoga
Sunday: Run 5 miles – Run 3 minutes, Walk 2 Minutes

Week 5 was definitely a week. I have been so busy at work, it would have been so easy to skip. So did I? Sort of…

I did my Tuesday and Thursday runs and even got below my 12 minute pace goal on Thursday. I did yoga for cross training on Wednesday. So where did I go wrong? I’m going to say I didn’t! For my cross training on Saturday, I wrapped it into my first solo trip to Disney so I ended up walking more than 12 miles! I stayed over by myself Saturday night and was having so much fun, decided to go to the Magic Kingdom by myself on Sunday. I ended up walking almost 8 miles that day! I think it’s great self care to spend a little time by yourself doing something that you love.

I did bring my running clothes and shoes to the hotel but I didn’t feel like running 4 miles after all of that walking. I went back and forth on whether I should do the long run on Monday or whether I should repeat the week. I finally decided just to push forward. So I am moving on to Week 6 and will be skipping Week 5’s long run. We’ll see how that goes and I will report back next week!

Getting Back After Being Sick

You know that kind of sick where you can’t even move? That’s the kind of sick I’ve been for the last few weeks. Luckily, it was not Covid-19 but it really through me off any semblance of a schedule or plan I may have had in every part of my life!

I knew if I wanted to get better, I was going to have to respect what my body was telling me so I didn’t work out and I slept a lot. When I wasn’t sleeping I was resting. I even called in sick to work one day, which I never do! I also took about 2 1/2 weeks off of any kind of exercise. No yoga, no walks, and definitely no lifting!

When I was ready to go back, I took it easy on myself. I did a few days of restorative yoga, then a little bit more energetic yoga, and finally fit in a 20 minute strength workout yesterday. I think by next week, I’ll be back on my normal schedule, which I’m very excited about! You really have to respect what your body tells you when you’re sick or injured, otherwise you’ll end up just making your rest period all the more longer. You aren’t going to gain a bunch of weight and you’re not going to lose a tremendous amount of your fitness level if you allow your body to rest and heal.

While I was resting, I got a new cookbook with lots of macro-balanced recipes and I’ve already started testing them. Stay tuned for the results, including the protein brownies that are in the oven right now!

Are You Counting Up?

I was in the middle of an Apple Fitness workout the other day (review coming soon) and I realized my focus kept returning to the countdown timer that showed how much longer I had left in the workout and it was really distracting.

That got me thinking. Why was I so focused on how much time I had left instead of celebrating everything I had done? I could say it went deeper than just the workout. I stopped my workout and changed the way you see metrics on Apple Fitness so it now shows the time elapsed, not the time remaining. This little change has allowed me to be more present in my workouts, especially yoga.

It’s true for life too. Do you think as you get older that you are running out of time to accomplish that bucket list while forgetting all the things you’ve already checked off? So let’s start counting up instead of down.

My Moment of Zen (or how therapy is the ultimate self care)

2020 and now 2021 was a year of a lot of changes for the majority of the world. All of our best laid plans in January mostly fell apart by Spring and we were left scrambling to figure out what to do from there. Not knowing when the pandemic would come to an end made future plans nearly impossible.

One thing that has helped me immensely is therapy. Being a busy professional made it almost impossible before (or so I told myself) but working from home and the availability of telehealth made it so easy to slip into my week.

Although so many people do it and get positive results from it, therapy is sometimes perceived as only something damaged people do or that talking about things don’t make them better. I think we all have a little bit of damage that we incurred throughout our years, especially in this year, but you don’t have to be teetering on the edge of a mental breakdown to get benefits from therapy.

What therapy has helped me do is reconnect when my life and do a lot of self-analysis on why I feel a certain way. Reestablishing this connection has made so much of my life better, even in this lockdown state. I am more in tune with my family, my physical well-being, my health and fitness journey and even what I am putting into my body.

The most insane thing in all the pandemic craziness is the plan that fell apart in January of 2020 revived itself in January of 2021 and I am exactly where I wanted to be a year ago. The difference between then and now is that I know a lot more about myself because of my journey in therapy. For that, I am extremely grateful.

Real Talk About Depression

The legal profession is ripe with stress, depression, substance abuse and other mental health issues. Add a pandemic to that mix, and the result can be intense. While the Florida Bar has had the Florida Lawyers Assistance program, it wasn’t until a few years ago that they, with the lead of the Young Lawyers Division, has made mental health a priority. Their Stigma Free YLD, with resources and testimonials from lawyers throughout the state, has made mental health a priority.

The hardest thing for people to understand about depression (even those that suffer from it) is that is goes beyond being sad. Your entire outlook on life is affected. You often feel hopeless and worthless. You don’t enjoy things you usually do. You think people don’t care about you. You often can’t see any good if your life because the depression is coloring everything with its lens. I have not been without my share of depression throughout my legal career but it wasn’t until a former professor and mentor, who was an incredible attorney and well loved by all, died by suicide in 2017. This made me and every other attorney in Florida realize that depression is a vile and often hidden disease that affects so many that we know.

I’ve never talked openly about my depression before but it’s been there most of my life. I’ve taken antidepressants for two different periods: early in my career and at the end of the time I was practicing law. It was tough for me to reach out for that help but it was essential for me to function at the level I needed to. Unfortunately I had an extremely difficult time coming off the antidepressants the last time, to the point that it felt like torture some days, so when I started to experience depression at the beginning of 2020, I was hesitant to go down that road again.

As you can imagine, starting 2020 with some depression did not set me up for success! A series of events coupled by the pandemic and the isolation made things extremely difficult. In the last year, I’ve suffered many major triggering points: a toxic workplace, a huge salary cut, getting laid off, and a period of unemployment. The pandemic had me worrying about my family members with Type 1 Diabetes, my elderly parents and in-laws and even myself, who has been susceptible to respiratory infections throughout my life. I rarely sleep through the night, often waking to take care of my daughter’s blood sugar or my elderly dog, and then struggle to get back to sleep because of racing thoughts. For months, I muddled through and just tried to ignore how I was feeling but sometimes your actions to mask the pain actually make it worse.

A few months ago, I realized I needed to get help. I had been trying to run away from my life because I couldn’t recognize the signs that I had slipped into depression again. My first step was to start therapy. Through this process, I was able to be introspective and dig down to what I was actually feeling. What I thought my problems were was what I had created to mask my actual feelings.

Was it an instant cure? Absolutely not but it was a good start. With my past experience with antidepressants, this time I looked to more holistic methods to help. I cut way back on drinking alcohol, I did the 21 Day Refresh eating organic and vegan foods and doing yoga every day. I joined a yoga book club discussing a year of self-care with a group of amazing yoga instructors and their students. After I finished the Refresh, I tried to keep 80% or more of my diet organic and plant based, keeping room for the occasional restaurant food. Although on the days I just can’t muster exercise, I allow myself the rest.

I just turned 50 and that really weighed heavy on my depression. I didn’t even realize how depressed I was until my therapist remarked on my sullen demeanor in our session right before my birthday. Luckily I was able to finally spend some time with my parents (yay for vaccinations!) and that helped. My husband, daughter and parents made a big deal about it with decorations and cake and it brought me a lot of joy. Everyone that reached out to wish me a happy birthday reminded me that I have a full life. I think birthdays are one day that Facebook is actually positive!

I used to tell my clients that it was like being on the airplane: you need to put your own mask on before you can help someone else. So my advice to those that are feeling down: seek help in whatever form you can and feel comfortable with. I think therapy is great but you have to find the right therapist. You may need to try a few but don’t give up. Surround yourself with those that love you at your best and your worst. If you need medication to help, get it. Remember that alcohol is not medicine and can make you feel worse (and mess with your sleep). It’s important to remember that there is no one antidote for depression so you have to figure out what works for you.

You may feel alone, but you would be surprised how many people have suffered. I am just one lawyer to tell my story, but there are many stories on the YLD website. You can also find the stories of celebrities like Kristen Bell, Chris Evans, Joseph Gordon-Leavitt, Harrison Ford, Lady Gaga, Dolly Parton , Michael Phelps and more.

MOST OF ALL, IF YOU ARE FEELING LIKE YOU MAY HARM YOURSELF. GET IMMEDIATE HELP. THE NATIONAL SUICIDE PREVENTION LIFELINE IS 800-273-8255. HELP IS OUT THERE.

My Favorite Workout: Walking

I love walking. Enjoying the outdoors, walking the dogs, window shopping. Walking is also very accessible. There’s a reason why there are so many fitness trackers that encourage 10,000 steps per day. It also doesn’t involve many accessories. If you have a comfortable pair of shoes, you are good to go.

When we lived in a building downtown, I walked everywhere. I estimate I could walk upwards of 5 miles or more each day. I walked the dogs around Lake Eola each morning, walked my daughter to her preschool, then walked across downtown to my office building. There were several months where I was walking to her school for lunch. We walked to the grocery store on the other side of the lake, we walked to dinner, we walked to the park and playground. We walked everywhere! That was definitely the least I have weighed since I hit my 40s.

Once we moved to the suburbs, I would still walk my daughter to school but the 7 block walk fell to 1 block. The daily 1 mile dog walk around the lake was 1/2 a mile around the neighborhood (and sometimes not even that since we could just let them out in the backyard). I had to drive to the grocery store and to my office. My daily movement dropped drastically, even with other exercise programs!

I still prefer to walk over driving when I can. When I am visiting my client law firms downtown, I often park and walk from building to building. I’ve even worn through the bottom of my shoes! I love vacations to places like New York City or Las Vegas that encourage a lot of walking. I also love to spend the day at Disney with friends, walking a ton!

There are also many health benefits to walking, aside from the obvious weight loss. The Mayo Clinic says that walking can lower your blood pressure and your blood glucose levels, can lower your stress levels, can improve your memory and cognitive functions. Walking can be part of your self-care routine as well.

This is also a very pandemic-friendly exercise and can be done by just walking out the door. So try and add this great exercise into your routine!

New Year’s Resolutions…Part 2

My last post detailed my annual tradition of setting goals versus resolutions. Part of this process is reviewing past goals. As I started this ritual, I realized I couldn’t do this year like I had in the past.

I decided to take this year month by month. I think especially since the status of the world seems to change so much week to week, this will make things more realistic.

I’m excited for 2021. In January, I’ll be sharing all the stuff I’m doing, including Dry January, my first Diet Bet, my 21 Day Ultimate Reset and how I’m doing with my new workout program.

New Year’s Resolutions?

A time honored tradition as each year closes is to make New Year’s resolutions, usually containing things like “lose weight” or “make more money” but do they really do anything to help us improve our lives?

I don’t make resolutions but I do a review of the year and set goals for myself for the new year. How is that different? Resolutions are so much about pass/fail. Goals also include an action plan and progress towards obtaining those goals are a success!

In 1996 (I know, that’s crazy) I started a Dream Book. In it, I wrote out my values and then set goals for each year. Now, have I been perfect for the last 25 years? No, but I do review past years and craft my goals for the upcoming year. There were a few years I skipped (hey, it’s been 25 years!) I think about things I want to accomplish personally, family wise, professionally, and physically. I also started the book with a list of “life goals” which I still work towards.

My Dream Book

Reviewing last year was interesting as so many goals were impacted by the pandemic. However, others goals appeared that I wasn’t expecting! I review goals periodically throughout the year and make changes as necessary.

I’m excited to set this year’s goals. I’m turning 50 (I know, I can hardly believe it myself) and I think this year will be an amazing year! What are some goals you have for 2021?