Your guide to everything under the moon, the Amber Moon, 8/12/24
August. Middle school cross country has started! My schedule shifted, and then because it’s supposed to be over 100 this week, we’ve switched to an early morning practice. I prefer 4p. It just fits better. I certainly don’t mind a 630a practice, but when I have to drive in 35 min to get there…
Masters swim has been extended on Sundays. Yes, I’m working on a weekend. It’s just thru 9/2. And it’s small enough I get to swim a little too.
Couch to 5k is in its 3rd week.
Much like June, lots of what feels like new programming, and that schedule shift. I did figure out from my Summer schedule that I really do miss my early morning runs/coaching from pre-COVID days. Life is gonna shift again in September as programs restart (Taylor Track time) and masters swim ends for real until next year.
Which brings us to today. A Monday. And I’m just now getting this out. Yeah, it’s been crazy busy.
I’ve got a few fun things planned
Monday, 9/2 – Labor Day – Decker Hills. For my runners out there, I’m inviting you to join in on an 8.5ish mile run around Decker Lake. We gonna eat some #hillsforbreakfast. I’ve got an athlete in training that needs to do them, so I thought I’d give her some company. Your company. I’ll be driving support, so you can cut short if you need. Sign up here.
Fall running virtual group coaching. Starts Labor Day weekend.
Spicewood was one of my favorite 10ks. And I intend to be run/walking it this year. Come join me!
You can also choose the Decker HM, since it’s a just week later. If the Labor Day Decker Run goes well, we may have another group training run along the way.
These events are tentatively on The Quack Pack‘s calendar. Some past favs, some new favs. We won’t do all, but this is what we are looking at. Who’s ready to come play? Please contact me for more info.
Taylor & virtual updates
Last minute cancellations happen. Contact me to get on the wait list.
Thurs, 8/15, 1130a, 3-5p
Fri, 8/30, 1215p (30 or 45 min only)
Austin updates
Openings are subject to change. These openings are a reflection of this exact moment in time. Please ask to be put on the wait list if you’re wanting something earlier.
Hopefully you’ve completed the first 2 weeks’ of activity. If not, it’s okay. You may find you also want to redo a week. Consistency is key. If you really like a workout I give, let me know, I can style more like that.
Check in
What is 1 thing you’ve learned so far? Anything related to the program is fair game.
Here’s mine: I figured out my knees need me to do a run, then a walk, then a run session… if I try to run, run, walk… they protest. So I’m going out of order from what I write. Goal is to get them done, in any order.
What is 1 thing that is a challenge for you so far?
Here’s mine: I am still in the mindset of workouts should last an hour. It’s what I’ve done for so long. I’m getting there, and actually enjoying the shorter sessions for where I am right now. The shorter session also fits better in my schedule with everything I’m doing at the moment.
If you’re up for it, hit reply all and let the group know. I bet others are also having similar findings. Let’s start conversations around these answers.
Motivation
Maybe we should call it “habit forming”? In the meeting video I talked about 2 things that can help with habit forming/motivation. One is The CALM Method, developed by Austin local Ryan Lanier. Her book, is a guide to ditching last minute living. She’s not ADD, but she, personally, is all over the place. I’ve seen her grow thru the process of this book. Please refer to her website for more info, oh, and she’s got a FB group, The CALM Collaborative, if you want more interaction on this. It’s free.
Another option – Atomic Habits. I mentioned this book in the meeting video. Break your habit down to the smallest thing you need to do to get it done. Putting on your shoes, for the purposes of this program is probably a good one.
Now combine the 2… setting it in your schedule, and setting your shoes out. Let’s see if this creates even greater success.
A few other things you can do:
invite a friend to join you
we’re here for accountability… use the email group to help you
invite someone from this group to join you
sign up for a free 15 min “meet & greet” to chat about how to get these things in around life (you get 1 between now & Good Life 5k, if you so choose to use it).
The Plan
Note: as you get farther into this, you may notice you need a longer warm up. Please lengthen it out as YOU need. Up to 15 min is good. Keep the cool down to about 5.
Week 3, Day 1: 25-35 min walk. The first & last 5 minutes, take it easy.
Week 3, Day 2: 5 min warm up walk. 6 x 1.5 min run/2 min recovery walk. 5 min cool down
Week 3, Day 3: Hills! We did 1 repeat on Dellinger this past week… so now we are on to 2 repeats, from North to Bull Branch. Add in 5 continuous minutes of running, just once, somewhere in the session – need not be on the hill. Slower pace than you’ve been going. Learn to be consistent. Next week, we’ll do a different hill.
My week: I’m doing M @ 8a, W @ 845a, and Th @ 830a this week, all starting from my house.Sunday I’ll be in Austin, and will get in some yummy hills.
Race Course: if you want to start getting specific on training, you can begin to incorporate segments of the 5k course. We’ll have you doing the full thing as we get into September, so if it’s not convenient, no worries. We’ll get you there. It’s flat except for Dellinger.
Action items
Email ‘reply all’ the responses to the check in questions.
Include specifics on when you’ll be getting in your 3 sessions this week.
You may also include last week’s sessions or you can send that to me directly.
Firstly, THANK YOU. This summer’s masters swim was… a-ma-zing. I thank those of you that participated. And by request, we’re adding a Sunday 3p thru Labor Day.
To my middle school runners & parents – thanks for trusting me with your kids! I had fun. I hope they did too.
If you’ve got feedback on either program, I’d love to hear it.
I truly appreciate you taking part in our stuff, for laughing with us, asking questions that extend our programs a little more. We’re here for YOU, so give us your ideas!
We’re entering the transition period from Summer to Fall, from swimming to walk/run… and working toward some team events. We’ve got a few already selected, and would like your input for 2025. We’ve picked ones with a couple distances available to accommodate everyone. We don’t want/need something monthly, but would like a few events to work toward. Destination races can be fun! BTW – power walking is totally acceptable. That’s my plan for this year, new knees and such…
Drop us an email, let us know what interests you, what we’re missing, etc.
Upcoming activities
Friday, Aug 9, 6:50am, Fire Station bike route. Starts from Bull Branch. Wheels down at 7a. Plan to be there 6:50 please. We’ll be out about an hour.
Sunday August 11, 18, 25 & Sept 1 @ 3p. Masters Swim continues! By request. Please sign up. $28 for all 4, or $12 drop in rate. Must be a club member to join. 1 guest visit allowed.
Couch to 5k training. Already started but join at any time, start from your beginning. Accountability. Explore some new roads, maybe even. Virtual, do the program as it fits into your schedule. Register here.
Taylor Track Time. Tuesdays & Thursdays 615p starting September 3 at Memorial Field Track. Register through the City. Must be a club member to join. 1 guest visit allowed. Will be run thru the City’s punch card system.
Thanksgiving morning.Amber Moon Studio Turkey 10. It’s currently a facebook event, so please RSVP there to get the latest info.
Meet our sponsors
Enjoying our cute logo? You can thank Christi Collins Quiroz, Paul Quiroz, and their company, Signco Wraps. Again, sometimes it’s who you know! Christi is an extremely talented graphic designer that happens to be Stephanie’s cousin and friend. Signco Wraps specializes in commercial fleet graphics, but also offers other services such as graphic designs and banners. Although they are located in Baytown (south of Houston), the internet makes it seem like they are just down the street. Check out their website for more information.
We are here for YOU, because of YOU
Thanks for reading! Reply all for any questions, RSVPs, and general comments! We appreciate you!
Now this is what I’m talking about. August 1 just happened at a busy time, so I’m getting my ducks in a row now… they were at a rave last week. (hahahaha)
Virtual meeting
Thursday, 8/8, 630p. Please use the link for this Zoom session. I’ve got a small agenda, and lots of Q&A time. Feel free to send me questions in advance, topics you’d like addressed, etc. I’ve also invited you via my google calendar, so look for that if you like an easy life.
Can’t make it? I’ll record & send the link next week.
Each of these emails is online, so you can easily go review them anytime, if you like to keep your inbox clean. Please bookmark www.ambermoonstudio.com/updates. Look for our title, & that pic up above. Zoom & program specific links will not be available on the website.
Checkin’ in…
So how’d you do last week? Please remember to send me a screenshot of your walk/run activities.
How’d it feel? Easy? Hard? Just enough? Ready for more?
Just something to think about
If you were walking, did you play with your arm position like I suggested?
If you are on a treadmill, put 1% incline on there. Let your hands be in a natural walking position (avoid holding on). It’s ok hold on occasionally, but majority of the time should be hands free. You can take it up to 2% as you get used to it. This is “equivalent to outside”. If you’re at 0, it’s kinda like going downhill.
If you’re outside, how did the surface you were on feel? Next time you’re out, notice. Concrete is one of 2 surfaces that does not give your body feedback on how it’s doing. And… the GoodLife 5k will be on mostly asphalt. Yes, there’s safety to be aware of, and sometimes the concrete is just easier, just be aware, please. If things start to talk (knees, ankles, hips, etc), try switching off concrete as much as you can. Save it for the 5k.
The Plan: Week 2
Please remember you have the ability to move these days around as fits best for you. They can be done in any order, and preferably spread out throughout the week.
Day 1: 20-30 min walk. Yep, nice and easy, just go. Enjoy. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’).
Day 2: 5 min walk, 5x 1.5 min run/2 min recovery walk, 5 min walk. If you have a Garmin, you can actually program your watch to tell you when to run & when to recover.
Day 3: 30 total min of walking, but include 1 trip up & down Dellinger Dr. And I mean all the way up to North, all the way down to Bull Branch Park. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’). Feel free to add a loop around Bull Branch too. The intensity of this take place of running today. Why? Cuz this is the 1 hill in the GoodLife 5k. Let’s start practicing it now.
Week 3, Day 1 (in case you have Monday as a do it day): 25-35 min walk. The first 5 min, take it easy (‘warm up’), ditto for the last 5 (‘cool down’).
Action items
Put this week’s walk/runs on your calendar now. You may already have done it from last week. Great! Do the following week. If you’re digital, give all of this its own special color.
Send me when you’re doing your training this week, AND the screenshots from last week
Stay hydrated, wear breathable light colored clothing if outside. It’s about to get hot again.
Send me this week’s walk/runs after they are all done.
Firstly, thank you for taking part in this program! I’m excited to actually be joining you in it. Yes, I’m a run & triathlon coach, but I’ve also got 2 brand new knees, so we’re gonna build in slowly!
How does this work?
Each week I’ll send you the plan. Please add my email to your address book so it gets noticed.
I strongly suggest you track what you are doing, as part of getting the discount code for the GoodLife 5k is showing me that you are doing the program. MapMyRun is a simple app on your phone that can track what you do. A smart watch is fine. Strava, Garmin, etc will also allow you to screenshot each week and send it to me.
There are 3 total run/walks per week. Most days there will be time based workouts to be done anywhere convenient, for others, I’ll give you a segment to include in your activity. Not required, but it lets you explore different areas. So let’s go with “strongly suggested”.
Can you do more? Sure, as long as you are able to recover. If you find your toast (overdid it) after a bit, back off. Talk to me. We’ll figure it out. If you’ve not been active, I suggest you stick with 3 days.
Your days should be evenly spaced over the week… I suggest Tu/Th/Sat or Sun, maybe W/F/Su… get the idea? It needs to fit it into your schedule. You could do M/W/F, but you’ll eventually need a little bit more time on one of those days.
So go ahead, right now, and actually put it on your calendar for the rest of this week and next. I’ll wait….
Each week can be different. The important thing is to get it in.
What if you want to just walk?
Perfectly fine. On the segments labeled as “run”, walk with your arms bent to 90 degrees at the elbow. You’ll notice it picks up your pace without you even trying.
The Plan for this week
I’m including 1 for next week in case you’re doing one on Monday – my normal day to send out this email.
Day 1: 20 min walk
Day 2: 5 min walk, then alternate running for 1 min/walking for 2 min until you reach a total time of 20 min.
Week 2
Day 1: 20 min walk
I’ll schedule a Zoom call for next week so we can all chat in person.
ACTION ITEMS:
Reply all to this email, and say when you are doing your 2 run/walks between now & Sunday. Be specific. Include when, where and when.Here’s mine: “Friday 6a, on my treadmill, and Sunday, 6a, on my treadmill”.
At the end of Sunday, text or FB message me a pic of your walk data.
your guide to everything under the moon, the Amber Moon, 7/29/24
How did it get to be almost August already? I know my summer has been busy, but gheez!
In June, I had my avg 7k steps/day goal. In July, it was to get in 2 walks per week. I managed that. August holds “starting to run” again – see Couch to 5k. I’m coaching it, and I’m also gonna DO it. It’s a virtual program that leads into my Taylor Track Time in September, and the GoodLife 5k in October.
It’s virtual, so that means you can join me from anywhere!
Walk or run, come on! Let’s have some fun.
First, though, I need some new shoes.
Blueberry Reads
If there were a magic pill that improves vitality, fertility, immune function, athletic performance and recovery, all while decreasing your risk of dementia, heart disease, diabetes, cancer and obesity, just to name a few, would you take it?
What if I told you it existed, it was free, and readily available to everyone?
What if I told you it was 8-9 hours of sleep a night?
Would you do it? Would you choose to sleep this amount?
I finished Why We Sleep: Unlocking the Power of Sleep and Dreams. The beginning of the book was good, the final few chapters … inspiring… completely engaging… and brought it all together. I admit, it had a lot of science, referencing research regularly, and I love that stuff. These last few chapters exceeded my expectations.
We are a sleep deprived culture and it is so detrimental. I personally need 8-9 hours of sleep a night, and after my 15 hours of wakefulness my brain says “we’re shutting down….now”. Food sensitivities and menopause have affected my sleep, but as I get back to me, I’m sleeping better. I still have nights where I have a hard time falling asleep, although exhausted initially, and they are becoming fewer and farther between. As I return to me, I’m more active, I keep the phone & TV off before bed (it really works), I stick to my bedtime routine (including cat treats, which Allister will not let me forget!).
When you sleep the body actually goes in and clears out the plaque in the brain that is responsible for Alzheimer’s. During deep sleep, the brain actually shrinks so the wastes in between the cells can be cleared out. How cool is that?
Disturbed sleep tends to precede psychotic episodes. Sleep loss & mental illness are a 2-way street, and a neglected factor in the treatment of psychiatric illness. Creating controlled sleep can be beneficial.
Daylight savings (1 hour less of sleep in spring) increases risk of heart attacks by 33% that morning. The inverse is true in the fall. Auto accidents the morning after are similarly affected.
Sleep impaired driving can result in micro-naps: 2-10s where your brain just sleeps. No response from you is possible during this time. Driving in a sleep deprived/drowsy state? Don’t do it.
The World health organization has actually declared that shift work is hazardous to your health.
Don’t believe me. Read/listen to the book yourself. And train yourself to get by on 8 hours of sleep. And please note that sleep is just one factor, though apparently a big one, in these topics mentioned above.
Group activities for August
I’ve got Middle School cross country going thru 8/5. Masters swim finishes up on 8/1.
Cross country coaching starts 8/6.
A virtual couch to 5k starts 8/1, and leads into the Tues/Thurs track sessions in Sept.
In other words, I’ll have about a month of evenings off, before I start all over again! Who’s gonna join me?
Couch to 5k, virtually
**Ready to Transform Your Fitness? Join The New Couch to 5K Program!**
We’re thrilled to announce the launch of our brand-new Couch to 5K program! Whether you’re a beginner or just looking to get back into running, this program is perfect.
What’s the Couch to 5K program? It’s a structured plan to help you go from someone new to running to a confident 5K runner in just a few weeks. With a mix of walking and running intervals, this program will gradually build your stamina and make running fun and achievable! Walkers will love this program too!
Why Join? FREE Virtual Training for August. Track Training on Tuesdays & Thursdays in September for $5 per class. Discount entry into the Good Life 5K
It’s a funky month, spanning July 2 – August 1. But we’ve got July 4th in there (no swim). So 5 Tuesdays, 4 Thursdays or a full month package options. I know when you register it has you sign up for Tuesday OR Thursday. I think of it as the number of sessions. Please buy the number of sessions that work for YOU, and come on the days you are able.
Running & biking
A reminder we’ve got a few other things on the agenda this summer, going to our philosophy of a multi-sport lifestyle. These are club member perks only. Please RSVP.
July 12, 7a. Track – technique. Meet at Memorial Field Track, and we’ll continue to work on your form & run technique. $5 or punch required thru the City’s fitness programs ($40 for 10 sessions). I will have cards on hand if you’re doing the package, and you may pay onsite – please arrive 5 min early for this. Our fall run program is also done on these punches.
NEW DATE August 9, 7a. Near town bike route. Please note, we are wheels down at 7a. Please be 5-10 min early. Ride will be done at 8a. Meet at Bull Branch Park (we suggest you bike over if possible). FREE.
Apologies for having to move the bike. I am scheduled, now, to be a Teaching Assistant for a Craniosacral Therapy workshop in Austin, 8/1-4. I can’t get downtown by 9a if we do it the morning of 8/2, as previously scheduled.
Amber Moon Studio Turkey10
Prior to COVID I used to host a Thanksgiving morning run, and I’ve been thinking of returning to it this year. The original slogan was “why run a 10k when you can run 10 miles?”, then it became “Run for the PIE”, and everyone enjoyed coffee & pie afterwards.
No, it doesn’t actually have to be running, or 10 miles. I’ve had years where I biked it, walked it, as well as 10 miles of running it. I also had a broken toe one year, so on crutches I drove around to the water stops & cheered people on. So, pick your distance, pick your mode (walk/run/bike/dog walk/stroller push/etc), bring Pie, and enjoy!
It’s a small event, maybe 40 people. It’s about building community.
Entry fee has been a suggested donation of $5. Previously it went to South Texas Persian Rescue (501c3), but we could fund The Quack Pack this year. Or pick a different charity. I’m flexible. TBD.
Would you be interested? Would you be interested if it was a Brushy Creek Hike & Bike Trail instead of Taylor? I’d love to hear your thoughts.
Everyone always wanted t-shirts. So we might have those too.
Good Life 5k
For those of you interested in doing the GoodLife 5k this year, we will be the official training program for it. August will start with virtual coaching, and then we meet in person on Tu/Th starting Sept 3.
We will have a discount code for our Quack Pack members! $5 off early bird (thru 10/1), or $15 off Race day.
Sponsors
We’ve got 3 sponsors to introduce to you!
Blur CycleworksGattis School near AW Grimes, Round Rock. This is my friend Eric, and I’ve worked with him for years with my previous club. He’s the Mr Miyagi of bikes. He’s got a couple rides if you’re interested in joining – please reach out to Asst Coach Stephanie if you have specific questions.
They’ve got a Tuesday evening shop ride, 90ish minutes. They’re also looking to add a 30-35 mile Saturday group ride in the fall. The current Saturday group rides about 55 (18-19mph), and frequently come to Taylor as their midpoint. These rides are free. You also get a discount on supplies & services. Just let them know your Quackers (or name drop myself or Stephanie).
The Loop Running SupplyAn Austin original, and super knowledgeable staff (all successful & serious runners). Again, I’ve known the owner for years, and when I have shoe questions, Ryan is my first call. He’s always taken care of me, and loves a good chat. I suggest you go during quiet times if you can for best service – avoid lunch, after work. Weekends really vary.
If you’re willing to go to downtown Austin, or are there regularly, get 15% off your purchase. Let them know you are one of my athletes.
Sometimes, it’s who you know. Our very own Charles Logan got the pump donated for the pool aerator from Commercial Swim, and then built the aerator himself. Please give Charles a huge thank you (or “quack quack”) when you see him next. And check out Commercial Swim, see what all they do for pools! Website Volunteer?
Why YES, you can forward this to friends & people you feel may be interested!
Your guide to everything under the moon, the Amber Moon, 7/14/2024
As promised, this is a week late. I had a good reason: Mom decided she wanted to move closer to either seester or myself. Wisconsin it is! It was time to start packing her up.
And sorting 20+ years of accumulated stuff.
Her new mantra: I will not be a pack rat!I will not be a pack rat!I will not be a pack rat!
So a flight to Raleigh on July 3, pack for 2 days (#cousinAmy & I got all but the “essentials” for the her remaining 2 weeks packed), then start the 2 day trek home in a one-way rental mid-SUV (Buick Envision) with stuff I was inheriting.
I will say my passenger area was a bit more compacted than I like, but I managed. All the LHS since Knee #2 has really helped stabilize my SI joints so I really didn’t have major issues as long as I wiggled every few miles, and walked extra every rest stop. YAY for lifting heavy s*** (LHS).
After figuring out the correct key words, “state rest stop”, to get them to show on Google Maps, we had a plan. The Buick got 500 miles to the tank, so only had to be refilled a total of 3 times. We used the rest stops, drove thru Starbucks for breakfast & coffee, packed our own lunches & snacks. A quick dinner in a non-moving restaurant was a needed change of pace, and we made good time.
I used to drive these the first 5 states – NC, SC, GA, AL, MS – when going to Winthrop & UT-K, working for AFAA, and when I lived in Oxford MS (Fitness coordinator at Ole Miss), so it was a stroll down memory lane for me from Raleigh to Mississippi. Then getting home before Beryl so we could complete a couple 2-person projects before Amy flew home on Monday.
She made it home, on time.
And I remember why I schedule myself a day off after traveling. I didn’t have it this time. So when I finally crashed for a nap Saturday, I had plenty of company.
Blueberry reads
All that flying time to Raleigh (a 2.5h flight) gave me lots of book listening time. I even bought ear plugs, of which I’ve never been a fan. These were tolerable!
The last Wednesday in June a local book store started a book club for Walkable City. Since one of my goals is to get people moving, this sounded interesting, and very timely for all the stuff happening in Taylor right now. So I switched over to this, and finished it this past week. Our culture is built around the automobile, and I see it. I know the more I have to drive, the less good I feel. It physically hurts to sit.
I did my junior year abroad in England, a very walkable country. Public transport is far superior to Austin’s. I remember how that felt – good! I could get anywhere I wanted easily.
It has gotten me thinking about how walkable Taylor is, how walkable my previous neighborhood really was, and what choices I am making. If I wanted to bike to HEB, can I do it safely? How would I need to adapt my mountain bike to carry groceries?
We’ve got another related book coming next, but I’ve got a little time to keep going on Why We Sleep.
The bookstore owner also educated me – Audible just rents us the books. If I go thru Libro.fm, I actually OWN the books. I’m transitioning as I finish up my Audible list. Plus, her book store gets credit for my Libro.fm purchases. I’m all about supporting local!
Summer group programs
We have started the last month of Masters Swim. You can still register forthru the City of Taylor.
Your guide to everything under the moon, the Amber Moon, 6/23/2024
Next Hello Sunshine will be out about 7/14/2024, because life happens.
I recently had my every-5-years bone density scan. Five years ago I was normal. This time, my results said: osteopenia.
Going into this scan, I admit I was curious, and only slightly concerned this might happen, for 3 reasons:
I’ve gone thru peri- & full on menopause during the intervening 5 years,
All my knee issues since 2019 & subsequent replacements meant limited weight bearing activity. Peri-menopause is the time when you should be maximizing your bone density activities, and
It’s a side effect of immunoglobulin replacement therapy & steroid inhalers. I do both… double whammy?
My PCP, unbeknownst to her, amused me when she suggested I add “light strength training“. In my head I replied: Girl,I lift heavy s*** (LHS).
And then: please stay in your lane. This is MY area of expertise. It may start out light, and as you learn form & technique it progressively gets heavier.
I was at a craniosacral therapy training several years ago and the presenter asked if anyone knew what Wolff’s Law was. I was the only one to raise my hand (does this really surprise you?). Wolff’s Law states that bone adapts & remodels in response to the stress placed upon it. So if I’m lifting light weight, how much is it going to strengthen my bones? Not much.
I started upper body lifting last summer, and have added lower body in as my knees have gone through physical therapy & beyond. I’m feeling stronger. Thirty plus years in this field, I know what to do. Reading Next Level and ROAR by Stacy Sims, PhD reinforced the need to LHS to improve bone density.
Ladies, I highly recommend BOTH books get on your reading list ASAP.
Past Pilates class participants have increased bone density through the only change they made – twice a week Pilates classes with me. If they can do it, so can I.
With this also being a side effect of my immune system medication & steroid inhaler, I don’t know how much I can reverse it. But I am going to do my darndest.
Interested in doing something positive for your bone density? Here’s an article I approve of. Ask questions. I’m here for you.
It’s all about showing up. Sometimes you come away with bling.
Last weekend was my first multi-sport event of the season: TriWaco. I’d signed up for the Sprint Aquabike (500m swim, 16 mi bike), but due to all the glorious rain we’ve had, the water had a high bacteria count, and the swim was canceled. They offered us the opportunity to postpone until next year. I seriously debated. I decided to go ahead and ride, so I could use this as a gauge of my progress.
My goal was cadence. With the asthma inhaler use up of late (increases heart rate, therefore cannot use as a measure of intensity), I had cadence as the variable I’ve been training. Goal: 80-90 rpms for the majority of the race.
Keeping cadence up lets the heart do the work, not the legs. Legs typically have enough work to do. I like to sit around 75-80 rpm naturally, but I’ve been working on it since knee #2. In the end, my average was 83. Average unreliable heart rate: 129. Not very high for an event.
I definitely slowed down throughout the race (my perceived effort stayed the same). My legs definitely said I was working harder than my unreliable heart rate & reliable breath rate. I’ve still got a ways to go.
And I got 2nd in the event. Now granted, there were only 2 women in the event (2 men as well). I was 3rd of the 4 of us doing the event.
I showed up. I have 2 brand new knees. What’s your excuse?
Side note: It also made my day when I went up there to get my award, and the announcer recognized me from volunteering. “Oh! It’s our volunteer!” And she then announced I was a volunteer too (big smile on my part). I’m sure it was my cool t-shirt cut from Saturday (see photo) and sunshine personality they remembered. Yeah, I took the sleeves off the volunteer T, and they mentioned how good it looked. *snicker*Of course it does. It’s sleeveless now!
My next ear worm is Why We Sleep: Unlocking the Power of Sleep and Dreams. Still lots of very interesting stuff here. For example, melatonin lets our body know it is time to sleep, but does not create sleep. What we need for that is a sleep coupler: Adenosine. Our brain produces it naturally, and when it gets to a threshold, we sleep. I’m still waiting for the author to tell me know to improve it. THe usual things, of course, help, but aging diminishes the quality for our sleep. I want to know more!
Amber eats – summer time favs
The heat hit a few weeks ago, and it seemed like my food wants changed overnight. Does that happen to you too? This time, the avocado smoothie returned with a vengeance. For breakfast, or right after a bike ride. Avo, kale, coconut milk, ginger, agave, protein powder. YUM. I admit, the first few times I made it I heard Stacy Sims voice saying get your nutrition from real food instead of smoothies. Especially your protein. I keep repeating it almost daily anyway. I’ve also shifted more toward salads, though the fresh veggies from the garden are helping with that too.
How did your eating shift with summers onset?
Summer group programs
Please note there will be no Viniyoga on July 3.
You can register for Masters Swim thru the City of Taylor.
Track will resume Sept 3 with our 5k/10k program. For those in The Quack Pack, we may have a few random run & bike sessions this summer, in addition to Masters swim.
Viniyoga, Pilates & EUTM are online & thru the studio. This is also the last week for EUTM. Time for a change.
Taylor & virtual updates
Openings are subject to change. These openings are a reflection of this exact moment in time.
6/25, 12-3p is open
7/11, 215p (30 or 45 min only)
Austin updates
Fridays are in flux. With adding the 830a class, I’m limiting my work hours on the other end til 330 (both locations). Trying to stay in my 8h start to finish work window. Which means Friday in Austin is now 130-330p. If you’ve got something already scheduled later than that, I’m still honoring your time, of course.
Openings:
Wed, 7/17, 1 & 215p
Thank you!
I always appreciate when you read all the way to the bottom. I’d love to hear if something here resonated, peaked your interest, or made you think!
Your guide to everything under the moon, the Amber Moon, 6/9/2024
A LIVE and IN-PERSON Pilates class!
Yes! It’s finally happening! A LIVE and IN-PERSON Pilates class. We’ve got a new yoga studio here in Taylor, The Mindful Muse, and this fits right in! Wow, it’s been…. over 4 years since I taught an in-person class. Who’s ready for some entertainment, some Pilates, some not-Pilates done the Pilates way, and general all around fun?
Fridays, 830a Mindful Pilates
June 21 & 28, July 12, 19, 26
They have drop in rates as well as packages. We’re on a trial basis this summer, and stay tuned for August.
Oh Brushy, how I’ve missed you!
That first day driving in for middle school running, along Hairy Man Road to Brushy Creek… I was filled w a sense of… peace. Like I was home, as I used to do a lot of training here, both running & on Hunts with Hawks, my mountain bike. I really do love this trail.
I’m back on Hunts with Hawks while my kids run. I’m zipping back & forth between the front runners & the ones behind. I’m thoroughly enjoying myself.
These first few weeks I need to behave until I see how much biking I’m actually doing, and then… I may add on some extra at the end. Just for FUN. Cuz that’s what it’s all about, right?
I’m also back to coaching early… 7a. But I get up at 5a. Cuz I live in Taylor. The rest of my Monday is work ON the biz (as opposed to IN the biz), so it works out just fine.
Taylor & virtual updates
Openings are subject to change. These openings are a reflection of this exact moment in time.
6/13, Thurs, 2p
6/18, Tues, 3p
6/20, Thurs, 2p
Austin updates
Fridays are in flux. With adding the 830a class, I’m limiting my work hours on the other end til 330 (both locations). Trying to stay in my 8h start to finish work window. Which means Friday in Austin is now 130-330p. If you’ve got something already scheduled later than that, I’m still honoring your time, of course.
Openings:
Wed, 6/19, 445p
Summer group programs
Please note there will be no Viniyoga on July 3.
You can register for Masters Swim thru the City of Taylor.
Track will resume Sept 3 with our 5k/10k program. For those in The Quack Pack, we may have a few random run & bike sessions this summer, in addition to Masters swim.
**Ready to Transform Your Fitness? Join The New Couch to 5K Program!** 
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FREE Virtual Training for August.
