Excellence vs Perfection

H. Jackson Brown, Jr, author of the book Life's Little Instruction Book, wrote, "Strive for excellence, not perfection."  That little quote has be thinking - thinking enough to write a blog post after staying away from here for the past two months.

I'm not gonna lie - running and me haven't exactly been getting along lately. It's been hard, it hurts (thanks to plantar fasciitis), and the heat + humidity of summer haven't helped. Constantly comparing myself to the runner I was a couple years ago also isn't doing me any favors.  However, I'm still plugging along & have decided to adopt the philosophy of Excellence vs Perfection. 

What is "excellence"?  Excellence means I'm doing the best I can in that moment. It is achievable with effort and planning and can result in a sense of accomplishment.  You are willing to be wrong and if you make mistakes, you can be accepting of those mistakes, determine  what you can change and what is out of your control, and what you can do differently in the future to achieve the excellence you seek. 

The idea of "perfection" implies there is nothing better & it's largely unattainable. Failure is inevitable and the belief that you'll never be good enough is a very real possibility.  News flash - I'm a perfectionist and my perfectionist tendencies have been doing a number on me in many areas of my life, not just my running.  I'm working hard to get past this.  It's not easy, believe me.

Today, focusing on the best I could do in that moment, resulted in 4 miles that finally showed some progress. I posted the insta with the hashtag #progressnotperfection because that's what today really was.  Maybe tomorrow or the next day the results will be different. In fact, they most likely will be. But in that 4 mile run this morning I worked toward achieving excellence & I'm happy with the result.

"Life doesn't require that we be the best, only that we try our best." - H. Jackson Brown, Jr.  For the foreseeable future, I am simply trying to do my best.  It's all I can ask of myself. 

Weight Loss Over The Holidays?

How many of you saw some version of this image pop up in your FB or Twitter feeds over the past week?

How about we just focus on healthy eating and making good choices?  You know, it is possible to experience weight loss over the holidays.  I'm not saying it will be easy but it IS possible.

How do I know?  I lost 1.2 pounds last week, weighing in the Saturday after Thanksgiving and the day after I was out of town and eating every meal out.  I think if I hadn't been stuck eating fast food (hello, sodium), the loss may have been even better.

Last week I wrote about how success breeds motivation and that's definitely the case now.  I want to keep seeing those numbers drop and don't plan to blow it between now and New Years.  I mean, seriously, how awesome would it be to be back in the 140s by New Years Day and then maybe even the 130s by Valentines?  I only need 5 more pounds gone to make that first goal happen.

I hope you had a great Thanksgiving and if Black Friday shopping was your thing that you got some great deals.

Motivation Monday: progress IS motivating

First off - a little bit of business to take care of!  Thank you to everyone who entered my JournalMenu giveaway last week.  I love being the bearer of good news so CONGRATULATIONS to Kay Lynn A! I hope you love your workout journal!

Now, back to our regularly scheduled programming....

I don't think I've talked much about my decision to re-join Weight Watchers - at least not here on this blog probably because I rarely blog anymore.  Long story short, I got very fed up at my clothes not fitting and the awful numbers I was seeing on the scale and measuring tape.  I've tried going it on my own and it really wasn't working.  On November 7th, I hung my head in shame and walked into a Weight Watchers meeting and handed them my Visa card.  Admitting I'd gained about 25 pounds over my "happy" weight was very defeating.  So was needing to pay for meetings again (I had thankfully acheived Lifetime status back in the early 90s so I will never have to pay a joining fee.) Hopefully, I thought, the structure of WW would get me back on track.

Turns out it has.  Move ahead 2 weeks and I'm down 9 pounds and some of my clothes are starting to fit better.  I think the leader was really shocked that I wasn't more excited about getting my 5% loss charm on Saturday or the big losses I posted in my first 2 weeks, but the bottom line is I still have so far to go that it's hard to celebrate yet.

As we go into the Thanksgiving week and knowing all the travel and meals that will be included, I'm just striving to continue forward progress this week.  I won't be perfect.  I know I will not be able to stay within 26 points a day when I'm eating out while out of town or going to my MIL's for 2nd Thanksgiving (her foods will most definitely NOT be WW compliant in any way shape or form).  As for the Thanksgiving dinner I'm making, I can have a bit more control there.  All I can do is my best.

Seeing results over the past two weeks has been very motivating for me.  I've even had a couple short runs that give me hope that my running ability may be returning.  Again, I'm trying not to get my hopes up too much because I don't want to be disappointed, but a little hope is better than none.

Are you staying close to home for Thanksgiving or traveling?  What are your best tips for dealing with events such as this while trying to reduce your calorie intake?

Training Tuesday: when you just aren't training

I'm going to come right out and say it...I don't want to run.  I don't want to do much of anything to be perfectly honest.  I have nothing on the horizon except a mud run in about 3 weeks and I have no hope of completing it with any level of success.  I guess just getting through it and trying to have fun with my daughter is all I can hope for on that front since I can't even do 2 real pushups at this point.

I think not wanting to workout makes me lazy.  Am I just being lazy?

According to DailyMile, I had a "stellar" week last week.  By all accounts, it looks like I did, but to say "stellar" is a bit of a stretch.

Yes, I did *something* every day last week, but if you were to examine it a bit closer, you'd see that none of those workouts were longer than about 40 minutes and most were 30 minutes or less.  Shit, you can get pizza delivered in that amount of time.

Now I want pizza.  And the copious amounts of treats in the teacher's lounge today.  It's taking an enormous amount of willpower to not go in there.

I'm certainly not going to get into shape at this rate but I've lost all motivation to workout.  Even knowing I'm going to the Florida at the end of the month and will need to put on a bathing suit isn't enough motivation anymore.  I forced myself to lift for a whopping 15 minutes yesterday and then get on my bike for 30 more minutes, but it was half-assed at best.  I didn't even hook up my Garmin because Why? It just doesn't matter.

Do I run or do anything tonight before my girl's Varsity Letter Reception?  Even knowing I'd have to shower again makes it seem like too much hassle to get dressed to workout.  In fact, I have stuff every night this week and I've been too tired in the mornings to drag my lazy ass out of bed.  Between graduation last week, commitments this week, personal life shit, and trying to get ready for my twin's graduation party this weekend, I'm just done.

What do you do when you just don't want to do anything?

Motivation Monday: OMG!

I've had more than a few OMG! moments lately.  This past weekend I had to buy a new pair of jeans because none of my current ones fit anymore.

Do you know how hard it is to "reward" yourself with new clothes because you got too fat for the ones you already own?  Not to mention OMG they were crazy expensive.  Not cool.  I really need work pants too because I'm down to 2 pair that fit, but I can't justify spending another $100 when I really don't want to wear them for very long.

This morning I saw a number on the scale that I said I would never see again. In fact, it's a whole decade HIGHER than another number I said I would never see again.  A full TWO decades higher than where I really think I should be.

Yes, it's just a number and I know some of it is bloat from salt and whatnot this weekend, but still. It took everything I had not to burst into tears this morning.  This number is just further confirmation that I've completely screwed up several YEARS worth of work.  I can't stand what I see in the mirror and I'm so disappointed in myself.

How is this motivating?

I dusted off MFP this morning - although I'm toying with the idea of going old-school journaling a la Weight Watchers and just writing down everything I eat and drink without tracking the calorie aspect.

I'm chugging water this morning like it's my JOB.

I'm making a plan to start lifting again when my stupid back settles down (it doesn't help that I failed my long run this weekend because I couldn't last a mile without pain).

Here's hoping all this motivation lasts for longer than a day or two and that number starts going down again and my current wardrobe starts fitting.

Motivation Monday: a virtual race reason to run

Do you need a little motivation to get through these dark, cold, winter days?  I think many of you know I write over that The Sisterhood of the Shrinking Jeans and I'm going to take a minute today to promote our latest virtual 5k, 10k and 1-mile fun run/walk.

Together We Race is the latest in our series of virtual races.  Perfect for a time when getting outside to earn your bling might be a bit challenging in your neck of the woods.  Proceeds benefit Together We Rise, a leader in foster care innovation, and your race fee includes a custom designed medal and race t-shirt.

We will all run "together" on April 12th at the distance of your choosing.  Any of you in my immediate area - let me know you're registered and we will run together for realz (I actually have a 14 miler planned that weekend and would LOVE company for part of it)!  Click here to sign up!

post contains affiliate links - I won't get rich if you register through me but it does help keep the lights on here at Live Laugh Run Breathe.

Motivation Monday: The Highlight Reel?

After this past week, I've really been riding the struggle bus hard.  I've been questioning my ability, not trusting myself, doubting.  Some of that comes from comparing myself with others.  I read all these wonderful workouts on DailyMile or Facebook.  I see the Instagram posts of crossfit WODs or Fitsnap recaps of stellar runs.  Then I look at what I've done and it feels like less.  Especially this past week.

It's not less though.  It's my reality.  It's my now.  I saw this on Twitter this weekend and it couldn't be more true.
Are you comparing your behind-the-scenes to everyone else's highlight reels?

3 Things Thursday: track team motivation

My HS junior daughter is a diver & runs track. She has these tags hanging from her swim/track bag & I love that the captains gave these out before each meet.



Here are 3 of my favorites:










That last one. Yah, that. That POS voice has been yelling at me for weeks and really needs to STFU.

What about you? Any other great motivating quotes from your kid's gym bag?

- Posted using BlogPress from my iPhone

Motivation Monday

I got busted just the other day for breaking this rule. Probably one of the hardest things for me is not comparing myself to others.

Own your path.

While you're here, don't forget to enter my giveaway! Contest ends on Wednesday.

- Posted using BlogPress from my iPhone

Motivation Monday: go the distance

I doubt myself a lot when I'm running. Saturday, I wanted to quit about 3 bazillionty times during my 14 mile run through frigid GR, but I didn't. I finished.

I may never run ultras and whether I ever run another marathon is still a big question mark, but I AM a distance runner. I'm trusting my training to get me to the finish line of my 10th 13.1 in less than 3 weeks. If my training doesn't get me there, stubbornness will :)

What about you? What do you think of that helps you go the distance?


- Posted using BlogPress from my iPhone

Fitness Friday: Long Run Motivation

This post is as much for me as for those of you who read my little blog. I'm stressing and obsessing over tomorrow's 14 mile run. I've never actually trained past race distance before (but I've covered this distance probably 10-15 times in the past). It shouldn't be a big deal but for some reason it is. As one of my friends has informed me, I stress about every run but I always get them done. I should try and remember that.











While Ryan is very motivating, it's still my mind I have to convince to just do this thing & then yes, I shall have beer.

What's your plan for the weekend?

- Posted using BlogPress from my iPad

Motivation Monday: reader's choice!

source

I love this poster because there's something for everyone.  Right now, I'm pretty much rocking the "F* the injury and the pain" quote and choosing to work through it (with medical guidance - no hate please).  

Which phrase will you take with you this week?

Motivation Monday

Sometimes you really don't want to go out and do your long run. Maybe you're worried that your PT is pushing you harder than you are capable. Maybe you're scared of getting re-injured. Maybe you just don't like pain.

But you get out there because you are an athlete with goals. You suck it up. If you're lucky, you are rewarded with views like this.









I ran 7.25 miles of the Grand Rapids Marathon course on Saturday. Was it bittersweet to cross over the mile 16 and 17 mile markers? Yes. But I think choosing this route was a good idea. It gave me a little extra motivation to get healthy again.

- Posted using BlogPress from my iPhone

Training Tuesday: in a holding pattern?

source

I feel this graphic pretty much describes my training over the past couple weeks.  I feel like I'm in a holding pattern of sorts.  I'm afraid I will be injured forever (x) and I keep making excuses of why I can't get in a decent amount of replacement cardio (y).  This is a deadly combination for me.  I'm stuck and I don't like it, but at least I'm not spiraling to a fiery crash yet.

Don't get me wrong.  I have a "plan".  I have my handy-dandy Google spreadsheet that shows me what I'm supposed to do each day.  I worked out 6/7 days this week but not to the level I was when I was running. I have my "strength" days and my "cardio" days, but I fear they aren't going to pay off.  I'm afraid when I'm ready to run again, I will have lost so much of the momentum I gained this year that I will struggle to come close to where I left off, much left have the ability to pull of my biggest goal for the year (I'm not planning to write about it just yet).  I'm definitely the picture of x + y = z.

I'm rewriting my plan a bit.  I haven't been hitting the cardio hard enough so my bike will be coming in and get attached to the trainer.  I'm going to start following the Train Like a Mother bike to run plan with more interval training on the bike.  I know I don't push myself enough outside.  I'm hitting heavier weights at least 1 day a week and on Sunday I could barely walk from Friday's workout so I must be doing something right.

I don't want "z" to equal a holding pattern.  I want "z" to equal progress.

How do you get out of the holding pattern?

Motivation Monday: The Journey

This week marks the beginning of the latest couch to 5k virtual training program over at the Sisterhood of the Shrinking Jeans. Myself, along with my partner in crime Lisa, will be providing encouragement, advice and coaching for the next 9 weeks through our Facebook group. As of this morning, nearly 250 men and women have signed up and a number of them have already checked in with their first runs! Some of them are former runners who are coming back after a break or injury but the vast majority are brand new to running and in many cases, fitness programs in general.



I'm so proud of these men and women who have taken the first step on this journey. The camaraderie and encouragement within the group already is pretty astounding.


If you ever thought you'd like to become a runner, it's not too late. Head over to our Facebook group and get signed up. If you are looking for a great virtual (meaning you can run it anywhere you'd like) 5k or 10k, we have one of those too. Our c25k program will wrap up with the Ghostly Gallop 5k/10k on Oct 29th. You can find more info here.


Are you already a runner? Do you have any advice for my new group of runners? Have you started on this journey and gotten sidelined?

*totally unrelated, but I have a great giveaway going on until Sept 9th for an 8x10 canvas print.  You can find it here.*

Motivation Monday: Forrest Gump

Sometimes it's just plain hard to get up and run (or whatever your workout of choice is) in the morning.  Forrest had the right idea.  He just ran.


- Posted using BlogPress from my iPhone

Motivation Monday: Fred Relay Teaser

I'm still recovering and trying to process what my team mates and I accomplished during the amazing adventure that was the Fred Meijer White Pine Trail 200 Mile Relay. I promise a full recap but here are a few teaser pics. What doesn't kill you really does make you stronger!









I'm blogging over at Shrinkingjeans today also about running a relay. Go visit!

- Posted using BlogPress from my iPhone

Fitness Friday: Fighting

I'm fighting a lot of negative thoughts right now. I absolutely did not want to go to the gym this morning and even sat in the car for 10 min before I decided to go in. I knew I'd forgotten hair ties & my headphones. I was in a shitty mood & didn't want to workout. But I shut off the van and I walked in to this sign:



I guess I needed that slap in the face. I'd be lying if I said I felt better after my workout because today I didn't. But I got it done and worked out hard. Life isn't easy. Losing weight isn't easy. Training isn't easy. But sometimes you need to fight through all the shit and believe that someday it will all be worth it.

- Posted using BlogPress from my iPhone

Weigh-In Wednesday: Need a Pep Talk?

I'm at the point in my weight loss where everything seems to stall or I gain for no apparent reason.  I didn't have much of a loss last week (only 0.6 pounds) after being really good all week, then I weighed myself on Thursday and was down another 2 pounds. Yeah me!  But, by Tuesday, I was UP 0.2 from last Wednesday's weight.  So I gained back the 2 pounds and then some - but I stayed within my calories on 5/7 days and on the days I was over, it was by less than a couple hundred calories.  It makes no sense to me whatsoever and I get discouraged and want to quit.

But I won't. 

I know I'm not going to pull the kind of weight losses like they do on Biggest Loser (Hello-was anybody else blown away by the Blue Team this week? Every single one of them had a double-digit loss!) but if I'm staying within my calories or barely going over, I feel like I shouldn't be seeing only 1/2 pound losses or even worse, gains. Somehow I managed to drop back down overnight, so I still have a loss for the week.  I just wish I was seeing more results at a faster pace, or at least at a steady pace.  I've been working on my weight loss and posting the results here for 2 months now and I'm only averaging 0.65 pounds per week. That's freaking pathetic, especially when I have My Fitness Pal set up to lose 1 pound per week.  (Any more than that, and MFP just defaults to 1200 calories which is only 40 less per day than I get now and any less than that puts my daily calorie goal lower than I think is realistic and safe.) Obviously I'm doing something wrong if I'm only averaging about 1/2 a pound a week.  I started really tracking my food/exercise about a month ago and I've had loses every week since then, so that part is helping, but I still feel like I have so far to go and that frustrates the hell out of me. (And before anyone blasts me and says they'd be thrilled to weigh what I weigh, remember I'm barely 5'2" so 148 pounds is A LOT on me and still at least 10 pounds more than what my "happy" weight has been.)

Here are this week's results:

Starting Weight (11-28-12): 153.6

Last week: 149.6

This week: 148.4

Change: down 1.2

Total change: down 5.2

This video was on Jaime's blog yesterday and I needed to share it.  I get so much encouragement and peptalks from you guys that I figured I could send you all one.

Now go out there and be awesome.  I'm going to fill up my water bottle and figure out tonight's run and dinner.  It's a start.

Training Tuesday: Burnout & Boredom

As I was reading through all the great comments on my post yesterday addressing how we can turn demotivators or negative motivators into positive ones, I noticed a resounding theme.

Many of you are facing burnout and boredom with your workouts - whether running, walking, or whatever.  Luckily, I think this is one of the easiest demotivators to fix.

You need to shake things up!  If you are in the middle of training for a race, I know this can be difficult because you have prescribed training runs to hit.  Nobody says you have to do them on the same days every week though.  Maybe run your usual routes backwards or find some new running partners to train with.  Switch up your days a little.  Usually do your tempo runs on Monday and your speedwork on Wednesday? Flip them.

Since I'm not really training for a race right now, I'm mixing things up a bit. (There is a 10k I'm looking at in January, but other than that I don't have anything "big" planned until May.)  I work best with a schedule, which is why I'm still planning my workouts.

This is my training "plan" for the next 6-7 weeks.  What days I do each workout may vary week to week, but this is what I'm trying to hit.

Monday: 45-60 min of cardio - this will probably be a run, but could easily be a spin class, aerobics class, or a swim (granted, I'd die if I tried to swim for an hour, but that's a different story).  Last week I ran 4.25 miles on a glorious spring day in December and threw in a 15 min abs workout.

Tuesday: 30 min leg workout/30 min cardio - I have a leg workout I'm trying that's hopefully going to get my running muscles stronger and then I'll follow it with some form of cardio - again, could be a run, elliptical, swim, bike, whatever.  I also have PT on Tuesdays, so it sorta fits.  Last week, I only went to PT.

Wednesday: 30 min arm workout/30 min cardio - I'm trying to work on getting my shoulders and sexy arms back. Again, will follow with something cardio-ish.  Last week I did the arm workout and it was SO HARD, then I went out and busted out the fastest 3.3 miles I've done in forever. Shows you never know what you can do when you're tired.

Thursday: 45-60 min cardio - Similar to the plan for Monday. Last week I went to a 45 min spin class (holy sweat-fest, Batman!) and then did 30 min of Pilates (yep - proved I'm a runner - you can guess how).

Friday: 30 min legs/30 min cardio again.  Last week I swam for 30 min and then because my girl got done with her sport early, did my 30 min leg workout at home.  Better than nothing, I suppose.

Saturday: 75-90 min run.  I still want to shoot for getting in a 6-8 mile long run each weekend to keep my endurance up.  This week was different for a couple reasons.  I ended up doing a bike/run brick.  42 min on the trainer inside and then 28 min run outside in the snow.

Sunday: OFF (I figure I deserve at least 1 rest day each week).

This plan is a mix of plans - some workouts I've gotten from friends and part of the workouts from the Train Like a Mother 10k Own It Plan.  I'd love to PR that 10k in January, but knowing it's going to be January and could be in a blizzard, I'm not placing any bets.  By Feb/March, I'll be ready to hit a more formal 1/2 marathon plan for the Bayshore Half.

What do you do to mix up your workouts and stave off the burnout and boredom?

After you comment here, make sure you go back and read yesterday's post and enter my GIVEAWAY!