Wednesday, February 25, 2009

Final 15 Week 2, Day 2: Moving right along

Tuesday was not so bad on the nutrition front, but I didn't get a single workout in. Overslept for spin class in the morning, and then had too much to do in the evening. Note to self: That's why your get you @$$ outta bed at 4:30 a.m. and get it done in the morning. Just do it. Anyways, 1323 total calories...I didn't have time to do the ratio chart, but I can tell at a glance that I was low on protein and high on carbs. I did find a new oatmeal that I am trying. It's Kroger-brand "Active Lifestyle Weight Control" and it has pecans in it, and double the protein of the Kashi Heart-to-Heart. Yummy taste (not very sweet) and very filling. Here's the quick version of what I ate, because I am a bit pressed for time lately:

Positive notes: Smaller portions are becoming more comfortable and natural sugar is more satisfying after not having refined sugar for a few days.

Negatives: I am still thinking about when and what I'm eating all the time, and I don't like that. If I was to have a strawberry milkshake right now, I would spiral all the way down to the bottom and never return. It would be all over but the crying.

Tuesday, February 24, 2009

The Final 15, Week Two, Day 1: The Pistachio Nuts Saved Me

Monday might have been the most perfect day for my diet in a long time. Had a short jog with Briar at 5:30 a.m. (1.5 miles) then did abs and some arm and leg weights. For breakfast I my Kashi Oatmeal and a spoonful of peanut butter with a bit of honey on it filled me up just fine. I ran 5 miles and did lunges with Holly on my lunch break, and then followed it up with the lunch you see below. I knew that dinner would be the tricky part, and tried to have a fairly hardy afternoon snack. A big bunch of grapes and a string cheese, and a few pistachio nuts as I was hurrying home to coach Bo's basketball practice. We went straight from basketball to masters swim, where we got in about 1600 yds plus the warmup. Around 7:45, as we were headed home, I almost panicked because I was feeling so hungry. I knew I had tilapia to grill when we got home, but I wanted something like "right now!". I always feel this way after I swim, and it usually leads to bad choices. I did have a bag of pistachio nuts with me, though, so I snacked on those on the way home and as I was fixing dinner. PERFECT! They took away the hunger, and although they cost me 189 calories, I feel like that was 189 calories well spent. So I ended up with 1303 total calories for the day, I was full, and I didn't even want anything for dessert.

































































































































































BreakfastCaloriesFatCarbsProtein
Kashi
Heart-to-Heart
Instant Oatmeal
1602334
Skippy Natural Creamy Peanut Butter, 0.7 tbsp636

2

2

Honey, 0.2 tbsp
130

3

0

LunchCaloriesFatCarbsProtein
Fresh Express Sweet Baby Greens, 1 cup3010

Maple Grove Farms Fat Free Balsalmic Vinagrette, 1 tbsp5010
Oscar Mayer Deli Fresh Mesquite Smoked Shaved Turkey Breast 6 slices, 1.2 serving60

11

7

Pear, fresh, 1 medium98

1

25

1

Afternoon
Snack
CaloriesFatCarbsProtein
Grapes, 1.5 cup90

1

43

2

Frigo light string cheese, 1 oz.
60



3



0



8



Pistachio Nuts, 1.2 oz.


189



15

10



7



DinnerCaloriesFatCarbsProtein
Tilapia filet, 4 oz98

10

21

Rice, Kraft Minute Whole Grain Brown Rice, 0.5 cup160

2

32

3

Asparagus, fresh, steamed 1 cup

31063

Yellow squash, fresh, steamed, .5 cup

18

02

1



Broccoli, fresh, steamed, 1 cup

25

05

3



DessertCaloriesFatCarbsProtein
None



















Total130336

20471




I was also pleased that I got my carbs under 60% this time:

Monday, February 23, 2009

Final 15 Week 1 Wrap up, My Super Hero Friends, and other stuff to rant about...

First things first - the Final 15 Week 1 wrap up:

So maybe agreeing to log and blog EVERY day was a bit ambitious. It worked out well until the weekend hit, and then it just didn't happen. I don't spend a lot of time in front of the computer on the weekend when there is laundry to do, dust to be removed, bathrooms to clean, floors to mop, and fun to be had in between. So for Friday, Saturday and Sunday...I'm going to sum it up and say I did okay, just okay. I'm not really happy with it, but I didn't totally blow it either. I did find myself nibbling at things that I had no business putting into my mouth, and I also found myself hungry too much. I didn't plan out the meals as well as I need to, so I'm sure that contributed.

So today was the big weigh-in. The first time I've been on a scale since Monday-a-week-ago. I'll be honest, I didn't know what to expect. This past Wednesday I felt like I was making progress, but then I let the devil in on Thursday night, and I really haven't felt too good about it since. I did notice that my jeans felt somewhat looser on Saturday, but then Saturday night JT and I went to Kobe Steaks and I had a rum runner and a glass of plum wine with my dinner of Fillet Mignon,Lobster, and Chicken. Yeah, we splurged. It's like the first time we've been out on a date in I don't remember when. I brought back a lot of the dinner though, and ate it for lunch yesterday after an awesome mtb ride. So....I weighed today at lunch - clothes, shoes and all...and...drumroll please.....

129 lbs

Yes!! I am very pleased with that. That's 3 lbs lighter the first week. I'll take it, especially since my goal really only requires 1 - 2 lbs a week.

Week 2 is going well so far - I went to the rec this morning and ran a mile and a half with Briar, then did abs, curl bar, lat pull down, quads, hamstrings, and squat rack. Holly and I ran 5 miles in 42:58 at lunch, and then we followed it up with 70 lunges. Nutrition is on track - breakfast was my Kashi oatmeal, a teaspoon of Skippy Natural Peanut Butter, and a small drop of honey. Lunch was a few greens (I spilled the majority of them as I walked out of the breakroom-I'm so graceful), some deli turkey, Smart Ones Angel Hair Marinara, and a fresh pear. I've got masters swim tonight, and I'll probably be doing spin class tomorrow morning. I'm also going to check into the Paleo Diet like Bill suggested in the comments. Progress feels really good and is a great motivator.

Now, my Super Hero friends....they all took a trip down to Birmingham, AL last weekend and ran the Birmingham Marathon and half marathon. This is a very tough and hilly course, and they rocked it. My sister shattered my own half marathon PR with a 1:45:16! John and Jay also ran the half, and Heather, Tammie, Holly J., Jonathon, Tim, and Lee all rocked out the full marathon. Here they all are:
I decided not make the trip...my training had been sporadic and I really didn't want to spend the money on the late registration fee, hotel, etc. But it sure sounded like they all had a blast. These guys all pound the pavement day in and day out, and they have no doubt made me a better runner. Congrats Super Hero friends!!!

In other news, baseball is almost upon us, even if it is 32 degrees outside. Bo has one more basketball game, and then I'd say baseball will be in full swing. I think Briar has a baseball tournament of some sort this weekend. I'm loving the new MLB Network on Direct TV. The other day we all watched "The Sandberg Game" from 1984 where the Cubs played the Cardinals and Sandberg kept hitting homers. I could say one thing while watching it - "Man, those players sure were skinny back then."

I'm not really sure what baseball is going to have to do about the steriod fiasco. I think it's sad. It's ridiculous, and it's unfair for all the guys who've been playing it straight up during this era. Kinda like it's unfair to all of us who pay our mortgages no matter how bad it hurts, while the government bails out the ones who don't. However, I still love the game, and I still love America. I love it from watching Bo play coach-pitch, to Briar playing for his Middle School, to the Cubbies, Red Sox, Yankees...all of them. So bring on the summer, bring on some hot, sweaty rides and runs, and take me out to the ball game!

Friday, February 20, 2009

The Final 15 Day 4: Mexican Food is the Devil

Geez. Yesterday was just screwed up in every way. First off, Holly and I were supposed to mtn bike before work, but after a string of texts at 4:45 a.m. contemplating the cold weather and harsh wind chill, we didn't go. I got up and put in my Flexible Warrior DVD and did an hour yoga instead. I did enjoy this, I might add, and it actually made me sweat a little.

I took the advice of almost everyone I've talked to and ate more protein for breakfast - the egg beaters. I'll be honest, though, I did not notice that I was any less hungry than when I just eat oatmeal and a piece of fruit. Lunch was 1/2 a peanut butter & banana sandwich, steamed asparagus, and then I finished off the rest of the banana that I didn't eat in the sandwich. That was good, and I felt full. 3:30 came, and I ate a few grapes that I had here with me at work, but I really didn't want to eat anything else because the peanut butter had so many calories in it. That was probably a mistake, because at 7:00 when I picked Briar up from baseball, I was starving. At the same time, J.T. texts and asks about going out to eat mexican food because he's starving too. The kids are wanting mexican as well, and the tilapia I was going to fix at home just didn't sound filling enough. So we go to the mexican restaurant and I say "I'll only 4 or 5 chips." Yeah, right. Long story short, Bo and I shared chicken fajitas, I ate as many chips as I wanted, and I even used two tortilla shells. ~sigh~ So, I pretty much blew it for Day 4. I had no idea how to calculate the calories, but I did the best I could using calorie counters on the net. I'm not happy with the decision, but I'm not throwing in the towel, either. I'm back on track today, having a banana and 1 tablespoon of peanut butter for breakfast.

All that being said, I had already planned on allowing myself a meal like this on the weekends, occasionally. So that's certainly out for this weekend.




































































































































Breakfast Calories Fat Carbs Protein
Kashi
Heart-to-Heart
Instant Oatmeal
160 2 33 4
Egg Beaters 1/2 cup 60 0 1 12
Banana, medium 109 1 28 1
Lunch Calories Fat Carbs Protein
Nature's Own Double
Fiber Wheat Bread, 1 slice
50 1 13 3
Skippy
Natural Creamy Peanut Butter, 2 tbsp
180 16 6 7
Banana, medium 109 1 28 1
Asparagus,
fresh, 1 cup
31 0 6 3
Afternoon
Snack
Calories Fat Carbs Protein
Grapes, .5 cup 30 0 14 1
Dinner Calories Fat Carbs Protein
Chicken Fajitas, 1/2
skillet, 1 serving ???
330 11 23 40
Flour Tortillas, 2
tortilla (approx 7-8in. dia)
319 7 54 9
Tortillia chips, 2 oz. 284 15 36 4
Dessert Calories Fat Carbs Protein
None
Total 1661 53 242 86



I didn't bother making the ratio chart - I just want to put this day behind me and move on.

Thursday, February 19, 2009

The Final 15 lbs. Day 3

Day 3 started with not enough protein for breakfast, again, but I tried to make up for it at lunch. Dinner was spaghetti, fixed by my husband, but it wasn't too bad since the beef was ground round and the pasta was whole wheat. I'm not eating a frozen dinner EVERY night. I did have a piece of cheese toast with it, but I think the protein in the cheese and the fiber in the bread helped me feel more full than had I not had it. And the dessert, well, Bo was eating a Hershey bar, and he ever so sweetly offered me the last few bites, and well, chocolate + Bo's sweet smile = What the heck, just eat it. Calories were up a little, but I'm okay with the day as a whole. The chocolate DID make want to raid the kitchen for more sugar, but I fixed a cup of hot green tea and was perfectly satisfied and very happy with my choice. That, my friends, is progress.

Exercise consisted of a 3 mile run at lunch w/4x400yd intervals, abs, 20 pushups, bicep curls and shoulder press w/10lb dumbells, lat pull down, tricep pull down, and free weight bench press. Master's swim was at 6 p.m. and we got in 2400 yds - great workout - I was smoked. Yes, it's embarrassing to be smoked after 2400 yards when you were doing 4,000 a few months ago, but that's where an extended haitus will get you. Gotta pay the price. I'll be back.










































































































































Breakfast Calories Fat Carbs Protein
Kashi
Heart-to-Heart
Instant Oatmeal
160 2 33 4
Banana,
1 medium
109 1 28 1
Lunch Calories Fat Carbs Protein
Earthbound
Farms Organic
mixed baby green salad, 2 cups
15 0 4 1
Weight
Watchers Smart Ones Lasagna Florentine
290 9 35 15
Honey
Roasted Turkey Breast (Deli Select Ultra Thin), 2 oz
60 1 4 11
Afternoon
Snack
Calories Fat Carbs Protein
Grapes,
1/2 cup
48 0 12 0
Yoplait
Light Blueberry Patch, 6 oz
100 0 19 5
Dinner Calories Fat Carbs Protein
Whole
Wheat Spaghetti, cooked (pasta), 1 cup
174 1 37 7
Ragu
Spaghetti Sauce (tomato sauce), 0.67 cup
107 4 16 3
Ground
beef, extra lean, 2 oz
133 10 0 11
ature's
Own Double Fiber Wheat Bread, 1 slice
50 1 13 3
Kraft
Singles American Cheese, 1 serving
60 5 1 3
Dessert Calories Fat Carbs Protein
Hershey's
Milk Chocolate Candy Bar 0.25 serving
58 3 6 1
Total 1364 37 208 65


As you can see below, I'm really close to a 60/20/20 ratio (carbs/protein/fat). But I think I'm probably still eating too many carbs and not enough protein. I'm not sure I could live on a 40/30/30...but maybe a 50/30/20. Give me your thoughts on this.

Wednesday, February 18, 2009

Out with the Final 15: Day 2 Numbers & Pizza Attack




































































































































Breakfast Calories Fat Carbs Protein
Kashi Heart-to-Heart
Instant Oatmeal
160 2 33 4
Orange, 1 large 86 0 22 2
Lunch Calories Fat Carbs Protein
Charlie's Tuna Lunch Kit
(lowfat tuna salad w/crackers)
210 7 17 20
Earthbound Farms Organic
mixed baby green salad, 2 cups
15 0 4 1
Afternoon
Snack
Calories Fat Carbs Protein
Grapes, 1 cup 96 0 25 1
Frigo Light String
Cheese, 1 oz
60 3 0 8
Dinner Calories Fat Carbs Protein
Earthbound Farms Organic
mixed baby green salad, 2 cups
15 0 4 1
Fat Free Balsamic
Vinaigrette,
2 tbsp
10 0 2 0
Weight Watcher Smart
Ones Angel Hair Marinara
230 4 40 9
Asparagus, fresh, 1 cup 31 0 6 3
Pizza, cheese, frozen, 1
serving (1/6th of frozen pizza)
361 12 46 17
Dessert Calories Fat Carbs Protein
None







Total 1264 28 196 66

Notice the dinner item in red print.

Everything went well early on yesterday - I did leg weights, the squat rack, the pull up machine, and back extensions before going to Leslie's spin class at 5:30 a.m. Came home and got the kids and myself out the door, but I just didn't have time to fix those egg beaters. So breakfast ended up short on protein, but I was full. Lunch went well - I loved the tuna salad lunch kit and I was thrilled with the amount of protein in it. I'll admit I was very ready for that afternoon snack, though, after a couple of hours. Got home from work, picked up Bo at swim team, went home and felt hungry. Bo was begging for pizza, so I put him a frozen pizza in the oven and turned on my Flexible Warrior yoga DVD. I did 30 minutes of yoga to take my mind off of being hungry because I really feel like that is a mental thing with me. I walk in the door, and I'm automatically hungry. After the yoga, I gave Bo his pizza and fixed my salad, asparagus, and my angel hair marinara(this had vegetables in it, too). It was good, and I was cool with not partaking in the pizza (just in case you don't know...I could eat pizza every day for lunch and every night for dinner. I love it.) Briar got home from baseball and ate his share of pizza about an hour later, and I went to clean the kitchen. I was hungry, though. Still hungry. Staring at the pizza. I thought I had gotten in everything I needed, short of some low calorie dessert. In the end, the pizza won over. There was one piece left, and I ate it. I figured I had totally blown the days calories, but after I entered everything and totalled them up....no wonder I was hungry. I still didn't hit 1300.

So...lessons learned:

1) Maybe eat more calories for breakfast and lunch so you won't be so hungry for dinner.
2) More protein for breakfast, especially when I work out in the a.m.
3) Dispose of the pizza immediately - or have the kids to do it - once everyone else has eaten.

Feel free to add your thoughts...I really appreciate all the advice you guys are giving me. And don't be afraid to offend me...it's almost impossible to do that. :)

Tuesday, February 17, 2009

Out with the Final 15: Day 1 Numbers

Day 1 on the road to shedding these 15 lbs went great. But it better, ya know, because damn, if you can't knock out Day 1 then you are in trouble. Here's what it looked like:










































































































BreakfastCaloriesFatCarbsProtein
Kashi Heart-to-Heart
Instant Oatmeal
1602334
LunchCaloriesFatCarbsProtein
Weight Watchers Smart
Ones Shrimp Marinara
1802319
Steamed Asparagus, fresh31063
Afternoon
Snack
CaloriesFatCarbsProtein
Apple810210
Deli Sliced honey
roasted turkey breast (1 serving)
601411
DinnerCaloriesFatCarbsProtein
Fresh Express Sweet Baby
Greens
7011
Fat Free Balsamic
Vinagrette, 2 tbsp
10020
Broccoli Chicken Stir
Fry w/brown rice
475116031
DessertCaloriesFatCarbsProtein
5 Green Grapes15050
Total10191616359


I drank 56 ounces of water (not enough) and 1 cup of hot green tea (no calories). Here are the Fat/Carb/Protein ratios:

While I am pretty sure that is a little high on the carb end, and a little low on the protein end, it will work for day 1. I am happy with low fat percentage and the lack of refined sugar. And no ice cream, of course. ;) The only time I felt really hungry yesterday was right before dinner, because I didn't get it prepared until 8:30p.m. That is something I need to improve upon - it's too late to be eating.

As for training, I did a 5 mile run during lunch, and followed it up with 70 situps on the decline bench and 3x10 reps of back extensions, holding the last one for 10 seconds each time. At that point, my lunch break was up, and it was time to get back to work. The rest of the evening was coaching Bo's basketball team, cooking dinner, folding laundry, and watching the day's recorded episode of The View before bed. I did manage to get back up this morning and do some weights and spin class, and so far day 2 is off to a good start as well.

Monday, February 16, 2009

The Challenge of the Final 15: Week 1, Day 1

This has been a long time coming. I've talked about it for a couple of years now. I hint at it all the time. I dream about it. I bitch about it. I'm sick of it. It is time to shut the eff up and do something about it, or just shut up about it, period.

I'm talking about 15 lbs.

It's the 15 lbs that I know have no place on my body. The 15 lbs that I feel when I run. The 15 lbs that keep that size 4 neatly on it's place in the closet. The 15 lbs that keep me from reaching my potential, and the 15 lbs that, because they are there anyway, make it easier to grab for the chocolate. The 15 lbs that make me...med...-ugh,I can't say it...med...ok, MEDIOCRE! And I HATE MEDIOCRITY!

I've lost portions of that final 15 from time to time when I needed to. In the thick of IMFL training, I lost about 8 of it, and then put it back on during the taper. I usually keep about 5 lbs of it off throughout the spring and summer for swimsuit purposes, sometimes maybe even 8 or 9 of it. But I have yet to keep any of it off with any consistency.

I know that everybody has an ideal weight, and I know that old saying that 'muscle weighs more than fat,' but I am here to tell you that I have, give or take a few, about 15 lbs that need to go away for good. I've carried this nasty 15 lbs along with me for every distance from a 5k run to an Ironman triathlon, and I refuse to go another step. That being said, I'm going public with it.

It's no longer going to be a "side item" on my menu of goals. It's the entree - the main course. So, starting today, February 16th, and lasting 10 weeks, this blog will be devoted to the goal that is losing 15 lbs and drastically improving my body composition. I haven't weighed in that light since I was in, like, the 8th grade, so it could be that I lose 10 or 12 of it and deem the goal satisfied, or it might be I lose 15 and decide a couple more are in order. I plan on re-evaluating after reaching the 10 lb mark.

Every morning, I will post everything I ate the previous day, complete with calorie/fat/carb/protein counts. Every Monday, I will weigh before my Monday lunch-time workout (clothes and shoes included) and report the figure promptly. If you want to keep up with me in real time, follow me on Twitter here.

I know how to lose weight. I know what a balanced diet is. I know that I cannot eat ice cream outside of a very small, controlled portion, or I might as well inject it directly into my rear end. I know that I have to invest time into planning my meals so that I don't make bad decisions. I also know that I'll be training at the same time, so I'll have to make some allowances during days that I work out really hard. Some of it will be trial and error, but most if it will be a no-brainer. It will come down to whether or not I really want to lose the weight.

February 16th, 2009 is the start date. April 27th, 2009 will mark the end of 10 weeks. I weighed today before my 5 mile run at lunch and the result was 132, so that is the starting weight. The goal weight will be 117. Follow along, and feel free to jump in and give me your thoughts and advice, and if I need it, a kick in the ass. Check back often...

Monday, February 09, 2009

Are you Iron or not?

You know I love endurance sports, and I totally dig the self-satisfaction they bring to my life - the endorphin rush, the confidence they've given me, and the much needed challenge they present to me. While I do love them, and I consider myself an endurance junkie for life, I have something to confess:

I have been USING them.

Focusing on my next race or my next seemingly unattainable goal in triathlon has been my diversion technique. It's been a smoke screen. It's been a substitute to keep me satisfied with a career that falls well beneath what I could and should be doing. Not to mention what I'd like to be doing. And let me just tell ya, you really can only swim, bike and run so many miles in a week. Or a month. Or a year. You can even smash your "if everything goes perfect" goal, and live on the SuperMegaExtraStrength Ironman endorphins for quite a while. But sooner or later, the cloud will lower you back down to Earth. The smoke will start to clear, and you'll still have what you always had, except you get to wear M-dot stuff everywhere you go.

The good news? When you have this dream goal that you see no way in hell of ever reaching, and then you start taking steps in its direction, and you eventually take the plunge and announce that you're going for it, and then you reach it, and you far surpass your goals in reaching it; you realize that with hard work, persistence, and dedication, you can do so much more than you ever dreamed possible. You realize how badly you used to limit yourself when you said, "I could never do an Ironman," or, "I could never do an IM in less than twelve and a half hours." You realize that while the path looks daunting, it is extremely doable if you'll just dig down and do what it takes.

The bad news? You have to face the facts that you've been living a life limited, in so many other areas, by that "I could never do an Ironman" thinking. Facing the facts means having to step outside your comfort zone. Risking ridicule and/or embarrassment. Even failure. It's frightening.

I've got to stop just living vicariously through IronLana. IronLana needs to take over in all the other areas of my life. My parenting, my career, my relationships, my commitments, etc. I know, deep down, that IronLana is the REAL Lana. To hell with the circumstances, the excuses, the surroundings, and the conditioned behavior...IronLana is Lana. Everyday, every hour, in all that I do.

Tuesday, February 03, 2009

Run Like an Animal

I met Tim and Lee for a 6 mile run this morning at 4:15 a.m. Actually, I should say 4:20, since I was 5 min late, but...they waited on me. Nice guys. So anyway, we didn't have much of a plan. We took off and realized it was colder than it was supposed to be (< 20 degrees), we had some good Bonnaroo conversation, with the 2009 lineup coming out and all, and all was well. I had no clue how fast we were running - I haven't worn my Garmin Forerunner since before the Ironman. I knew the pace felt fairly swift, but hell, the pace always feels swift with them...so I just kept scooting along. At some point Tim asked if we wanted to do 5 or 6, and I said I didn't care - secretly hoping, as always, that it would be the former, but never being so bold as to actually let them know I am wimpy like that. Of course, Tim and Lee chose 6. Tim asked if I was okay with that, and I replied, "Sure." On we went to the 3 mile turnaround, and headed back towards the rec center.

I am a 9 minute miler for training runs, mostly. Sometimes a bit over that, and sometimes under that depending on how motivated I am or who I am chasing. Nine minutes per mile, plus or minus, is fairly comfortable for me. 8:30, and I am hurting, anything close to 8 is race pace - never training pace - for a 10k or less.

I have these limits in my head, and they define the kind of runner I am. When I wear the Garmin, and I am on my own, I magically hit these numbers in a comfortable and consistent fashion. But it hit me today, after we finished 6 miles with no problem, and they informed me that the pace was 8:08, that regardless of whether you are a 15 minute miler or a 9 minute miler, you immediatlely incarsarate your abilities if you define yourself as a runner by these numbers. It's automatic; it's subliminal; it happens even if you don't want it to.

So what if you've been a 10 minute miler for 2 years straight. Who says you can't be an 8 minute miler someday?

So what if you are doing a run/walk program and don't think you can break a 12 minute mile.

So what if you are struggling to get a sub-5hr marathon. Who says you can't get a sub-4hr one sooner than later?

So what if you never thought you could qualify for Boston.

So what if you are just struggling to get the distance.

The point is, don't let yourself get stuck. I do this all the time. I define the parameters by which I can operate within, and I don't consider that I can be bigger and better and faster - until I get suckered into it by a couple of speedy guys who happen to think I can run faster than I think I can.

Train with someone faster than you think you can go, or set a goal you don't think you can reach. Because running hurts - it was meant that way, and it should be that way. I get nowhere when I lolly-gag around in my comfort zone, but I feel like a rock star when I break the hell out of it.

One of my favorites by Pearl Izumi:

IF YOU RAN WITHOUT SACRIFICE, CONGRATULATIONS. YOU JUST JOGGED. Running hurts. It always has. Woolly mammoths didn’t just roll over onto a plate and serve themselves up to prehistoric man with fries and a shake. They had to be caught - and running down woolly mammoths was a bitch. Guess what? Running is still a bitch. But one with a purpose. It teaches us that good things do not come easy. It teaches us that hard work will be rewarded and laziness will be punished. Don’t expect to learn those life lessons from running’s shiftless stepchild; jogging. Next time you suffer on the roads or trails, suffer proudly. It means you run like an animal.