Today is a good day to:

• Start reading  Born to Run “ an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.”
• update my iPod (helloooooo RCDLBL.com)
• Post a page on running related injuries and how to avoid them.

Week One -> 3.5 min fast walk / 30 sec jog

Week Two -> 3.5 min walk / 1 min jog

Week Three -> 3.5 min walk / 1.5 min jog

Week Four -> 3 min walk / 1 min jog

Week Five -> 3 min walk / 2 min jog

Week Six -> 2 min walk / 3 min jog

Week Seven -> 2 min walk / 4 min jog

Week Eight -> 1 min walk / 5 min jog

Week Nine -> 2 min walk / 7 min jog

Week 10 -> 1 min walk / 10 min jog

Week 11 -> 30 second walk / 10 min jog

Week 12 – > 30 min jog!

________________________________

Walk 3 min and 30 sec

Jog 30 sec

Do this 12 times.

Here’s our route, thereabouts, http://www.run.com/showroute.asp?map=1799056.

So far so good!

I don’t believe in any one diet. I believe that each person has to find a way of eating that works best for them and their lifestyle.
Yes, the “easy” way to lose weight is through calorie restriction. It’s not necessarily the healthiest though.

The healthiest is to listen to your body, to eat foods as close to their natural state as possible and grown/raised as close to home as you can get them.

There you go, that’s it!

But if you want to ask me for some more “tips” this is what I have:

1. EAT BREAKFAST! Seriously people!
And don’t tell me you don’t “feel like it” in the morning, do it anyway, you’re body will adapt. It already did anyway if it’s not sending you “feed me” signals first thing in AM, it probably got used to you ignoring them.

2. Be Prepared.
Avoid getting caught hungry with only unhealthy food around to choose from. This is the number one tip I hear from athletes and fitness competitors and they’re OCD about this sort of stuff.

3. Eat but don’t Overeat.
Gluttony is unnecessary, don’t fear the smaller portions, you won’t starve.
Personally, I like to use a salad plate for my meals.
There are many helpful hints for how you can pare down your servings, I’ll leave it up to you to google around for them.

4. Be Aware of What you Put in Your Mouth.
Seriously think about the ingredients of your food. You may be surprised.

5. Limit you’re Liquid Calorie Consumption.
Pretty straightforward.

There. That’s the sum of my opinion on dieting

Chewingly yours,
Danielle

This is today’s interval plan:

Walk 3 minutes and 30 seconds
Jog 30 seconds
Do this 8 times.

For those not able to make it tonight do this routine today or tomorrow and comment below when you’ve done it!!

Way to go guys!!!

Tomorrow at 7:30pm (note the time change!) will be the first of 36 “runs” I’ll be leading down at Kits Beach.
The program I created is for beginners who will run 5k with my MS Walk team on April 25th.

Msg me if you want to be a part of the action and get your butt moving!

Again, the running clinic starts tomorrow, January 26th at 7:30pm down at the Starbucks on the corner of Cornwall and Yew.

We’ll be mostly walking our first time out (bring the kids!) and it will take about an hour including the stretching etc.

The “homepage” of our MS Walk team, The Rain City Runners, is here at http://msofs.mssociety.ca/2010WALK/SponsorTeam.aspx?&PID=1166380&L=2

1. Run with me as part of a team the day of the event: Sunday, April 25th @ 8:00am at Ceperley Park in Stanley Park.
2. Train with the team! Starting this Tuesday (January 26th) we’ll be “running” at Kits beach every Tuesday & Thursday’s at 8pm and Saturday Mornings at 10am.
3. Print out a pledge form & ask your co-workers to contribute.
4. Copy & Paste the donation link, email it, tweet it, facebook it, just get it out there into your circles!
5. Donate! We often hear people say “every little bit counts” because it’s true! Choose to forgo your Tuesday morning latte and spend the money on MS research instead.
6. Spread the word! Let other people know they can join the team!
7. Show up at Stanley Park the day of the run and cheer us on!!
8. Help create the team “Rain City Runners” costumes. Fun right?
9. Participate in our upcoming charity Poker Game (details posted when they’re sorted out).
10. Send me more fundraising ideas

Thank you all for everything!
You’re actions, no matter how small or seemingly trivial, really do count. I am very grateful for that fact!

Sincerely,

Danielle

I just downloaded two applications that will allow me to time uneven intervals, I’m pretty excited as I was beginning to get tired of remembering to look at my stopwatch. I’ll keep you posted on how they work out.

• Intervals (http://intervalsapp.com/)
• Run Buddie (http://quantumdice.com/Quantum_Dice/Run_Buddie.html)

I still may get a GymBoss for my son since kids like gadgets and I’m betting he’ll be more proactive and feel a bit empowered with his own timer

I have just finished off a delicious piece of cinnamon mochi with butter and have prepped a bowl of muesli that I’m about to pop in the oven to make some granola for tomorrow. While the muesli/granola is baking I’ll prep the veggies for spaghetti sauce for tonight’s dinner. Yum! I really should write down my spaghetti sauce recipe because even my meat-eating husband loves it therefore I assume it must be a superior vegan recipe but I do acknowledge that everyone and their grandmother has the “best” spaghetti sauce recipe, right?

In between all this delicious food prep and before it’s all consumed I’ll be tweaking the new program cards I created and adding more details to the free running clinic.

I am asking you to please join my team, The Rain City Runners, on April 25th for a 5k run around Stanley Park to raise money and awareness for the MS Society of Canada

“Run? I can’t run!” you say?

Yes you can!!
For my part, and as an incentive, I am offering a free graduated running clinic starting January 26th.

Who
Everybody and anybody.
Both my 9 year old couch-potato son and my track & field superstar husband are getting involved!

What
The program is based on gradual interval training designed to get you running 5k without injury.
Whether your starting from scratch, terribly unmotivated or nursing a shin splint or two you CAN do this run and I will be there to teach you how.

Where
We’ll be meeting at the Starbucks on the corner of Cornwall & Yew then head over to the beach for some good times.

When
Every Tuesday and Thursday at 7:30pm and Saturday mornings at 10am. We’ll be approximately 45 minutes  to 1 hour including  stretching.

Why
You’ll be contributing to a great cause, you will be inspired, you will be motivated and you will be spending time with some really cool people and don’t forget about the joy of moving your muscles!

Also, you just can’t beat the feeling of accomplishment and camaraderie!
Proceeds from MS Society fundraising events fund research with three primary goals: to find a cause and cure for MS, repair nervous system damage caused by MS and stop MS attacks. I believe we can end multiple sclerosis. Please give generously.

This is the link that will take you to the team home page where people can donate and track the amount of money raised.
http://msofs.mssociety.ca/2010WALK/SponsorTeam.aspx?&PID=1166380&L=2

Copy and paste it into your facebook, twitter account and email it to friends and family!