Old Koloa Sugar Mill Run

Since 2007 I have been actively running.  And each year I participate in local races/runs that support the community or special event.  This time of year is the Old Koloa Sugar Mill 5K/10K/10M Walk/Run.  This event which is sponsored by The Rotary Club of Kauai and benefits the Nursing Program at UH/KCC, the Electronics Technology Program at UH/KCC, Professional Massage Program at UH/KCC, and the RYLA Rotary Youth Leadership Award just celebrated it's ninth year.

This particular race was also the beginning of my love for running.  It was in September 2007 when my boss (at the time) invited me to join her on the 5K at this event.  I originally figured I'd walk it, but once I tried to run I realized how much I enjoyed it.  So I trained for it.  Every night after work I went out for a little run....all in preparation for my first official race on November 3, 2007.  I didn't know what to expect but seeing several hundred people participating in this event and cheering for each of us as we made our way through the finish line invigorated me.

Despite the warmer temperatures (the race is located in Poipu - the sunnier/hotter side of the island) and the blaring sun beating down on the course, I've made it a point to participate in this race each and every year (except last year when I was still recovering from my surgery in Sept 2010).  But as each year passed, I increased my training and I found myself getting stronger and stronger so I transitioned from the 5K to the 10K race.  After this year's event, I reviewed my results from previous years to see my progress:

Old Koloa Sugar Mill Run Kauai - 5K Division Results

November 3, 2007             :36:56       11:54

Old Koloa Sugar Mill Run Kauai - 5k Division Results

November 1, 2008             :32:52       10:36

Old Koloa Sugar Mill Run Kauai - 10K Division Results

October 31, 2009             1:15:46      12:13

Old Koloa Sugar Mill Run - 10 K Division Results

November 12, 2011          1:07:47      10:55

As I look back at this race (and others I've done) I can see the advancements I've made.  With each race I ran I have never finished a run - longer than 5 miles - in under 11 minutes per mile.  So when I realized I finished this last race under that goal I was ecstatic. 

I'm ready to keep on going.   And I invite everyone (near and far) to come join me for the 5K, 10K, or 10M at next year's event - which will be celebrating it's tenth year!  Who's in?

Paleo Eating Plan

My dinner tonight was a trial start to my new eating plan (Paleo Eating Plan) that I will be officially starting in three days.  And with a new eating plan comes several new....and hopefully good recipes.  That I will enjoy profusely and be excited to share with my friends. 

To kick start this new way of eating I found a recipe at http://www.paleoplan.com/2011/02-01/roast-chicken-with-balsamic-bell-peppers/ for my dinner tonight - Roast Chicken with Balsamic Bell Peppers - can we say Yum-O!  It's from a website for the Paleo Diet or Paleo Eating Plan.  What is a Paleo Diet?  Well, it's not really a 'diet', but more of a method of eating.  It's all about eating natural foods such as meat, fish, vegetables, wild fruits, eggs and nuts.  Generally a diet high in animal fat and proteins and low in carbohydrates.

And for those that know me well, know that like most people, carbohydrates are my friend (and worst enemy).  I love bread, pasta, rice.  And I love chocolate, cookies, cake just as much.  But it's time to take out all those processed foods and unwanted sugar and eat HEALTHY.

The internet is a huge source of information regarding this method of eating.  Most diets are destined to fail, but I feel like this won't.  I've heard success stories from friends who have encouraged me to give this method of eating a try.... just for 30 days and see how I feel.  

And in time, maybe I will become a success story myself and I can inspire you to give this method of eating a try.  This is the eating plan that will make me SUCCEED! 

Off to the Races.....

Ever wonder what it may be like to sit in a car and race around a track?  To drive along a race track at ungodly speed, trying to avoid the orange cones .... in total TopGear form?  This may seem like one heck of great way to spend an afternoon, especially among friends

Today I got to do something a little similar..... but instead of driving a Lamborghini or a Porsche, I got to sit and steer a go-cart.  Not the gas powered go-carts or those attached by a cable (think bumper cars).  These were state of the art electric go-carts complete with full remote control to ensure each drivers safety.

Seven of my co-workers and I went to Podium Raceway in Kapolei, HI.  After we got our Trackpass racing licenses and paid for several races we got instructions on the use and operation of the go-carts and different colored flags - then it was off to the races.  Our first trip around was - interesting.  As we made our way around the first few laps we learned when to give it gas and when to let it up a little - well everyone did, but me.  LOL!  I was notorious for giving it waaaayyyyy to much gas and then hitting the brake - a little too hard - which caused me to drift and spin sideways around each and every corner.  And then about two thirds of the way thru the first race - WHAM! - I was hit from behind - and HARD!  After getting a little bit of whiplash and tightening my seat belt we finished the race and received our printouts with our results.

 

We compared our results with each other (checking to see who we beat or who we wanted to beat the next time around) and then we were ready for the next race, and then another, and by the fourth race we were seasoned pros (except for me....I still had the drifting problem).  However, our times did get better and better with each race.  The last time around the track was my best time yet! 

So next time you dream of racing a car around the track, do the next best thing..... go to Podium Raceway, bring a group of friends, and race around the track in the go-carts.  It will be one great day filled with fun and laughter as you try to compete with each other.  There will be stories to tell and memories of good times had by all.

I highly recommend it!

Healthpass

Recently I was able to 'benefit' from a company provided HMSA Healthpass by my employer - a health screening test that gave me ...... mixed results.  Overall I'm happy knowing that my health risks are low and I have a pretty favorable lifestyle.  

Here is a run down of those results:

                                                        Current                                    Desirable Ranges

Weight                                               144                                     Between 104 and 141
BMI                                                   25.5                                   Between 18.5 and 24.9
Waist Circumference                      32                                             Less than 35
Body Fat                                           35%                                   Between 21% and 33%
Blood Pressure                               101/63                                     Under 120/80

Cholesterol                                  132 mg/dL                               Under 200 mg/dL

Ultimately, I have a couple of new goals to achieve in the new year.  First and foremost, my body fat.  That number needs to go DOWN.  And I mean, seriously down.  Second, my waist circumference.  And lastly, my BMI.  Why did I not say weight....well its only a number.  I think the last two will go down on their own as I gain muscle and lose body fat.  Now it's just a matter of figuring out what I need to do to achieve that goal.  Cardio, cardio, and some more cardio.  

The only good news I received was that my blood pressure and cholesterol are well within their ranges and no medications are needed.  And my overall lifestyle score is a 93 out of a range of 0 - 100, meaning I am doing very well.  So that's three points in the right direction. 

After the initial shock and depression that I was 144 instead of the 136 (my scale at home read) and a talk with my personal trainer I realized that it doesn't matter what I weigh.  I was reminded that muscle weighs more than fat.  And since I am currently exercising and toning my body, in time I will be happy with the outcome - no matter what the scale reads.  In fact, I think its time I thru the darn thing out. 

I will have a well-toned body someday in my future.  I just need to stick with it and I am now motivated more than ever to achieve those goals.

Hiking the Powerline

I think hiking is one of the MOST enjoyable outdoor activities there is.  As much as I enjoy running, going to the beach, bike riding, or the occasional kayak ride....hiking is so invigorating.

I was on cloud nine when I was invited to join my co-workers on a 13 mile hike on one of the toughest hiking trails on Kauai... the Powerline Trail.  Waking up at the crack of dawn at 5am to get ready to meet everyone at our rendezvous point and catch the 'shuttle' bus to Princeville was a great way to start my day.  And even though we had a little rain at the beginning of the trail.  What followed was hill climbing, mud, creeks, rocks, etc....

And some of the most amazing views.

The weather cleared up to be an absolutely fabulous day.  We had several good laughs and shared some stories while watching each other either slip and fall or slip and catch themselves from falling into muddy swamps or ruts (I know I had a couple of close calls).  And after a few brief stops along the way to take pictures, drink water, and grab a bite or two to eat while getting some information about the trail and the island from our 'tour guide' we reached the end of the trail (in 6hrs) back in Kapaa in less time than we originally anticipated.

Every muscle from my calves and hamstrings to my glutes and biceps got one heck a workout today.  Being out into the open fresh air, hanging out with friends, while getting a great full body workout (complete with squats, hill climbing, and jumps) is one of the best experiences I could ever hope for. 

Whether you hike occasionally or are thinking about starting, I highly recommend getting out there and going for a hike.  And you can call me anytime to join you.  I'm always looking to go out for that next adventure.

A New Way of Eating

I've been doing pretty good on exercising on a regular basis for the past few months (less a few minor setbacks - if that's what their supposed to be called).  Now it's time I tackle the hardest part - my eating.

For the past two or three months I've been trying to cut back on the sweets and add more of the good things - fruits & vegetables - to each and every meal.  Some days are better than others, but overall I've been doing good.  I've also been reading about other peoples success stories as well as books, magazines, blogs, etc about other methods to help motivate me and steer me in the right direction - better, healthier, food choices.

My friend from California highly recommends Shakeology (by Beachbody).  It acts like a salad, but tastes like dessert.  All I need to do is replace one meal a day with Shakeology to help me lose weight, increase regularity, and have more energy.  She sent me two samples for me to try.  I tried the Chocolate Mocha this morning and actually enjoyed it.  Tomorrow I get to try the other sample, Greenberry Sunrise.  Two days may not be enough for me to feel the actual full benefits Shakeology provides, but I get to taste the flavor and it gives me something to consider if other options don't work out as well as I hope. 

I've also been doing some reading into a new method of eating - the Paleo Diet.  It isn't a diet like other diets that I'm sure we've all tried and failed at.  Instead it's just a new way of eating.  Eat plenty meat, seafood, eggs, vegetables, healthy fats, and fruits and don't eat processed foods, dairy, legumes, any form of sugar, or grain.  Most meals are made with grass-fed meats and/or free-range chicken as well as coconut and/or almond milk and other items I am not used to eating.  To get a better concept and clear view as to what the Paleo Diet is really all about I attempted to get this book at Barnes N Noble on my recent trip to the east coast ....unfortunately they were out of stock.  Check out http://everydaypaleo.com for more details. 

My boss also had recommend another book ....Belly Cure Fat.  I was able to pick this up at the book store.  This book is all about the "Carb Swap" and eliminating sugar from the diet.  It offers an alternative solution to popular food items by listing the bad "high sugar" items as "Belly Bad" and replacing them with low or no sugar alternatives as "Belly Good".  As I read the details of what it means to switch foods considered high in sugar with an alternative solution with either lower sugar or by using a sugar substitute such as Stevia I find myself looking at recipes that use almond butter, almond milk, soy flour, Mrs. Dash seasoning, etc. and other ingredients that I never considered using before. 

All in all I find these three "weight loss" tools interesting.  And wonder.....do they really work?  I don't know if I'll ever know the true answer to that question.  But I don't think there is any harm in trying.  Does this mean I need to go out and replace everything in my pantry pronto?  Probably not.  What I do know is that I can't continue my current eating habits and I need to make long term healthy choices.  As much as I enjoy eating fruits and vegetables I can't rely on just that to eat healthy.  I need to incorporate other healthy food choices as well.

But just like in exercise, one small step at a time.