Tip # 2: How to Evolve from Walking to Running

 If you’re already walking comfortably for 30 minutes and seemed bored with the regularity of the routine, you might want to spice it up by adding a few running steps in between. The length should be very short to just excite your heart a little. When your breathing returns to normal again, try another set of running but longer this time. But not long enough to significantly disrupt your breathing. Repeat the process until you complete your 30-minute walk.

After doing this for sometime, you maight want to try the 1:1 Interval. Run slow for 1 minute, then walk fast for the next minute. If you think you can run longer, try 2:1. Then 3:1 and so on. Pick the right Interval for you.

In my case, I ran my first 5k race without stopping. I also ran my first 10k race without stopping. As for my first 21k race, I only stopped at water stations to hydrate. I was too proud to incorporate walking into my routine. That was then. Now? Even if its only 2k, I would still apply the 1:1 Interval hahahah . . .

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Tip # 1: Run Leisurely, Walk Purposely

 There are only 2 people I know who can walk faster than me: my EX and my favorite son.

People who trained with me couldn’t catch up with my walking pace. So I deliberately slow down for us to be synchronized with each other. 

As you know, I apply the 1:1 Interval where I run for 1 minute followed by 1 minute of walking. It varies with every runner. Find one you’re comfortable with.

When I walk, I take very fast, maximum strides. In one of my previous races, a runner attempted to join me and commented that my walk was even faster than his run heheheh . . .

When I run, I take short, Chinese steps. With hands loosely on the side, I take effortless strides. When you lean forward, you let the wind push you so you don’t make any effort at all. You run light, just enjoying the beauty of nature around you. Inhale and exhale as normal as possible.

So there. Run leisurely, walk purposely. Do this in the Interval you have chosen to follow.

Good luck!

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Different Folks, Different Strokes

Put me in the kitchen and in less than 30 seconds, I will get injured. With my precious life in danger, I chose not to cook anymore. But my passion was, is, and will always be F-O-O-D!

It naturally follows that I don’t bake as well but I just love cakes and pies! Thank God I am blessed with a running buddy whose blueberry cheesecake makes you swear you’re in heaven.

Gardening is just not my thing but I love fruits, vegetables and flowers. Back in Marbel, we were required to plant and I remember that alugbati, camote, and pechay were the only ones that survive from my hands but the rest met its untimely demise because of my wrath.

How I wish I could be the typical woman who cooks, bakes, and plants. I have close friends who could do all these and I truly admire them for that. Envious even. At some point I have learned to accept the old adage “different folks, different strokes.”

Embrace who you are. Focus on your strengths. Be kinder to yourself. Stop beating yourself to death to be the best. Just be better today than yesterday. And tomorrow better than today.

Each one of us has something to give to make a difference in other people’s lives. Nobody in this world is quite like you. So don’t imitate someone else’s purpose in life and struggle to make it your own. Don’t dwell too much in your future plans that you neglect to enjoy the joys of the present moment. Take time to breathe. And breathe again. Here. Now.

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CHALLENGE DAY 5: Take the Road Less Travelled

 As Jack Canfield’s Drive for Change CHALLENGE ends today, he wants us to step out of our comfort zones and try something new or different. He reminds us that the world is changing and evolving all the time and if we want to thrive we need to be learning and evolving too. 

Running 100k would be easier if I could be lighter but losing weight at my age is a almost impossible. A few days ago, I was talking to a client who was following the 16:8 Intermittent Fasting—he would fast for 16 hours then eat within the 8-hour period that follows. He is well-built without any belly fat. He was cheerful, witty, and full of life. I learned that they have a gym inside the house and have a personal trainer that comes to coach them.

I grew up in a family that strictly follows the rule “Breakfast is the most important meal of the day.” Intermittent Fasting defies this rule which I religiously lived by for 64 years. Am I brave enough to step out of my Comfort Zone and try something outrageous? Inspired by my client and of course Jack Canfield, I will try Intermittent Fasting but only on Sundays. This means my last meal would end Saturday @8pm and my next meal would start @12 noon Sunday. If I feel significantly better doing this, I would probably add 1or 2 more days a week of Intermittent Fasting. I am not encouraging you to try IF because I know it’s not for everybody. If you’re really interested but have health concerns, please consult your physician first.

As of this writing, I weigh 122 lbs. Let’s see if I can lose 10 lbs. with Intermittent Fasting. Wish me luck!

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CHALLENGE DAY 4: Navigate the Detours

In a nutshell, Jack Canfield advises us to prepare ourselves for roadblocks that will hinder us to continue with our journey in achieving our goals. He reminds us that:

Obstacles are inevitable. Failures are powerful learning tools. Success is a consistent game of trial and error. Learn not to take things personally.  When a person says “NO” when you ask for help, say “NEXT.”  Reject rejection and refuse it to stop you. There is no best way to do something. Don’t wait for the perfect moment to take action. When you run into roadblocks, seek mentors or people who already succeeded in overcoming those roadblocks. There are also free resources online. The more you show up for yourself, the more the universe will show up for you and make it easier for you to achieve your goals and dreams.

Today, Jack Candield wants us to identify one area of our lives where we are feeling blocked and identify one bold action to overcome that block.

In my case, I struggle everyday whether to get up and run or snuggle with my giant bolster. But when I know that someone will be waiting for me at the shed, I automatically lift myself up and prepare to run as soon as I wake up. The problem is, my running buddy is now commissioned to report for work as early as 5:30 AM. And so today, I promise to convince someone to run/walk with me. Even if she will only be with me for a few minutes, that’s fine with me. She will be the reason why I have to get up at dawn. And if she cannot be with me 4-5 times a week, I just need to look for 3-4 more people. 

You may also seek the assistance of a running coach or trainor. In my 5-month training for my 80k Ultramarathon, I was blessed to be paced by a seasoned ultramarathoner. He also accompanied me throughout the actual race which lasted 17 hours and 14 minutes. Find someone in your area. Good luck!

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CHALLENGE DAY 3: Map Out Your Route

Today, Jack Canfield wants us to identify 3-5 milestones in our journey towards our desired goal.

As written in my previous post, my goal is to run 100k Ultramarathon to raise funds for the Down Syndrome Association of the Phils. Inc. or DSAPI for short.  Hopefully, an organizer will schedule this event sometime next year, when I will be turning 65.

Based from my present condition, I need 8-10 months to realize this dream. Hence, the 5 milestones would be close to these:

End of November: Should be running 16k in my Long Runs.

End of January: Should be running 21k in my Long Runs.

End of March: Should have at least run 32k and 42k once.

End of May: Should be running 50k to 70k a week.

End of July: Should be running 80k to 100k a week. 

When I say “run”, I am referring to the 1:1 Interval where I alternate running and walking for 1 minute each. Through the years, I found this technique as the most effective. I have run 82.2 kms in 2018 from UP Diliman to UP Los Baños using this method and I reached the Finish Line after 17 hours and 14 minutes without any injury. Find the best Interval for you. It varies from one body to another. 

My weekly training schedule will include 1-3X of Strength Training using Dumb Bells and/or Resistance Band. It must also include Yoga/Tai-Chi/Pilates once or twice a week.

The Running Workout should include the following: Easy Runs, Fartleks, Tempo Runs, Speed Intervals, Hills Training, Heat Training and Long Runs.

Good luck to everybody who plans to join. We can do this!

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CHALLENGE DAY 2: Choose Your Destination

 I was around 3-4 yrs. old when I would excitedly draw fashionable clothes whenever I got hold of pen and paper.  At that tender age, I was certain what I wanted to do with my life. I wanted to dress thousands of women when I grow up. The road to pursue my passion was bumpy and rough. It took numerous twists and turns until I finally realized my long-time wish. But things don’t always happen the way we want them to be. After 14 years of actually living my childhood dream, I chose to give it up inorder to break free from my husband. I never looked back since then. I burned all the bridges behind me.

I was 45 that time, with 2 very special children to take care of. Too old to return to the corporate world. Selling was the best option because of flexible working time and the prospect of unlimited income. So I joined my mother’s company. But unlike her, I was hands-on with my children’s needs. They were my priority and will always be. I did not dream of becoming a Senior Agency Manager like she did.

For Challenge Day 2, Jack Canfield wants us to declare ONE CHANGE we want to achieve before the year ends. And he wants us to take ONE BOLD action today that will move us closer to that specific Change. Lastly, he wants us to commit to this action and complete it before we sleep tonight.

At 64, where do I go from here? Is there still something significant that I want to do with my life? My son is now living his dream of teaching children and adults how to play the piano. I have already fulfilled my daughter’s dream of staging her once-in-a-lifetime debut concert. It wasn’t easy because she has Down Syndrome but with so many supportive people backing her up, it was a huge success.

Of course there is! I still haven’t run 100k Ultramarathon to raise funds for the Down Syndrome Assn, of tthe Phils. Inc. or DSAPI. And this would be extremely difficult because I haven’t been running regularly for the past 3 months! 

Today I promise myself to prepare a training program that will lead me to run a 100k Ultramarathon. Before the year ends, I should have been religiously running 4-5 times a week, adding mileage of not more than 10% each week to avoid any injury. 

Hoping to run 100k  at age 65. Who’s with me?

(Thanks for dropping by my blog. You may email me at ndel62@gmail.com for comments or reactions. Stay safe everyone!)