My whole30 experience

I did it! On August 15th, I completed 30 days on the whole30 program. Whole30 is a strict paleo lifestyle. I hate calling it a diet. I began by reading the book "It Starts with Food" by Melissa and Dallas Hartwig. Then I cleaned out the cabinets and fridge of most of the junk foods I ate. I didn't get rid of everything because I was/am the only person in the house going strict paleo. Strict paleo consist of no grains, dairy, and added sugar. Not even pure forms of sugar, such as honey and maple syrup. The only things I consumed for 30 days were lean meats, fish, vegetables, healthy fats, a bit of fruit, some nuts and dry fruit, occasionally. I kept my eating simple and clean.

I decided to give the whole30 program a try because I was having stomach issues. Mainly bloating, cramps and pain. After reading the book, I thought... "maybe this way of eating will help my systemic inflammation, too." Hence, I could maybe gain some control over the tendonitis and pain in my right ankle. Any other benefits from committing to and completing the whole30 program would be a bonus.

The first thing I noticed after just 3 days on the whole30 program was that the bloating in my stomach was gone. My gut was feeling pretty good. And no more cramps or pain. Second, the pain from the tendonitis and calcium deposits in my right ankle/heel area were subsiding. YES! Finally, I felt like the food I was eating was starting to make me feel better.

So after 30 days on the program, I feel Fabulous! I wake up every morning energized. Ready to start my day with a hearty breakfast and then a run or a workout. Did I mention that I gave up coffee? Yup, I have not had coffee for 30 days. I gave up coffee because I gave up sugar and I realized that I didn't need it to wake me up. My gut feels healthy. I have no pain in my ankle or heel. I can actually run back to back days and feel no pain.  My recovery time after my long runs on the weekend is short. Basically, after 24 hours, I am ready for a hard hill or speed interval workout. I ran two 16-milers and one 20 miler without fueling during the runs. My body is slowly learning how to burn fat for fuel. Still, I listen to my body and if it needs fuel, I do bring it and have it available. My runs have not suffered from not eating grains. I get enough carbs from vegetables and fruits.

I am so happy that I stuck with the whole30 program and it gave me the results I was looking for. As a bonus, my skin is more clear. And, I lost three pounds. I know three pounds doesn't seem like a lot but it's three pounds more than I've lost in about a year. I will take losing three pounds of FAT in four weeks versus losing five pounds of water weight in a week. My waist is smaller and my abs look tighter. My legs look leaner. I can actually start to see the shape of my quads and hamstring muscles.

After 30 days, I will continue to follow the whole30 program with an occasional cheat day. But I won't stray too far because not having stomach issues and pain in my ankle are far more important than eating junk food. Funny thing is I don't miss one specific food or foods. I do miss chewing gum the most. One of the many things that I love about this lifestyle is that I don't have to count calories. When I'm hungry, I eat until I'm satisfied. I'm absolutely hooked and love it. I am hopeful that this way of eating will continue to have a positive affect on my body.

Please feel to message me with any questions. I would love to help you change your life. But first, I have to recommend you read "It Starts with Food" by Melissa and Dallas Hartwig.

Thank you for stopping by,

Sheila

Post Boilermaker 15k

As always, it was a hot Boilermaker 15k race. July 14th was a hot and humid day as I set out on a 9.1 mile run to the finish line... and to the cold BEER that awaited me! I didn't set any new PR's. I actually ran a bit slower this year. The hot and humid weather beat me up that day. I felt as if my insides were on fire the whole entire race. I was pretty hydrated, but it just didn't help my performance. So I took in the fanfare. I finished the race in 1:22:47 and that's what counted, that I finished. Sometimes I have to forget about time and PR's and just finish.

In the week after the Boilermaker 15k, I felt pretty good. I wasn't sore from the race. I took Monday off. On Tuesday, I got back on track with my running. I ran an easy 5 miles on the indoor track. But, my right heel once again was bothering me. By Wednesday, the tendonitis in my right heel made me very uncomfortable. So, I cross trained on Wednesday and Thursday. I took Friday and Saturday off. I knew that if I wanted to run a Sunday long run, rest and letting my tendonitis subside was important. I have three big races on my schedule this year. I will be running the Adirondack Marathon in September, the Mohawk Hudson 1/2 marathon in October, and the Philly Marathon in November. It's very important to work around my tendonitis and not let it get in the way of my running. 

My Sunday long run lasted 2hrs... or 12.56 miles. My tendonitis...what tendonitis?! I felt great. I took my time and enjoyed all of the sounds of nature. I ran into a few Strong Running Mamas not once but twice. I ran by a couple of deer, saw some cows and hit some BIG hills on the way. And, might I add, the apples are coming in pretty nicely at the orchard. What can I say... I love my country runs.

Hill on Brookview Sta

The cows on Brookview Rd

The hill on Brookview Rd

As far as my tendonitis is concerned, I have gone on a "no grain" way of eating. I don't like to call it a diet. It's a life style change. My hopes are that all of my internal inflammation will subside. Hence, goodbye tendonitis. I will try anything before surgery. No, I am not crazy for going on a Paleo way of eating with all the long distances I run. As a matter of fact I felt great during my long run on Sunday. My body is doing what it's supposed to be doing - using its fat reserves for energy.



Thank you for stopping by,

Sheila

Post Boston's Run to Remember

Amy and me

On Saturday, May 25th, I went back to Boston to run the "Boston's Run to Remember" half marathon held on Sunday morning, along with my friend Amy. This half marathon was special. It was a tribute to fallen officers. When Amy and I arrived, we went to the expo to pick up our bibs and met up with seven of our fellow officers. We all went to Boston to run the race as the Albany, NY Police Running Club.

Albany PD running club

After the expo, we jumped on the subway and headed out to Boylston Street. I had not been on Boylston St. since April 15th. Walking down the same path I took on that day sent chills up my spine, but I was ok. It was good to see so many people walking up and down the street. The same street that had been terrorized on marathon Monday was full of life.

We made our way past the finish line to the memorial. While at the memorial, I left the sneakers I wore on April 15th...this is were they belong. I got teary-eyed, but my friend Amy was there to lean on. She was my rock that day.

My sneakers at the memorial

Sunday morning - my watch alarm went off at 4:50 am. It's race morning! This was the second race of the year for me and the first one since the Boston Marathon. Boy, was I nervous! It was my third time running this half marathon so I had set some goals.

First, I wanted to set a new personal record. Second, I wanted to place in the top three for the female law enforcement category. No pressure.

 As part of a law enforcement team, we got to start at the front of the pack. What a treat! The gun went off at 7am and we were off. Aside from the goals that I wanted to accomplish on Sunday, I decided that I would just run as hard as I could, and push myself as much as my body could stand. My garmin did not pick up a signal, so I just ran by feel.

My first mile was a 7:35 min mile. I told myself "that's to fast." I past the second mile mark at 15:15. This is where one of my fellow officers, Sgt. Rick Romand, caught up to me. From that point on, we would stick together and finish the race.

We past the 5k mark at 23:20. We began to pace ourselves at a 7:30 - 8:00 minute mile. We hit five miles at about 39:40. The next time clock I remembered seeing was at seven miles and the time on that was 57:45. Damn! We reached nine miles in just over 1:12. I thought, "Holy shit, I better PR at the Boilermaker 15k this year." From that point on, I don't remember seeing any other time clocks until I reach the finish.

After ten miles, I was just keeping pace with my partner and giving it everything I had. My breathing became grunting. I would not give in. With two miles to go, we may have slowed down some, but Rick and I kept charging. He kept saying to me "run boston strong!" Great motivational speech!

As we approached the finish line, I went into a full sprint. I could see the clock and I knew I would get my new personal record. Done in 1:45:49! 8:05 min/mile average.

Sprinting to the finish

I got my new personal record and a second place finish in the female law enforcement category. I accomplished both my goals. I was and still am so super happy. I utilized all the sadness and anger I have felt since the Boston bombings and left it on the pavement. I WILL KEEP RUNNING! I won't let anyone take that away from me. And, I am so proud of the men and women that are my second family; my Albany PD family. We all ran Boston Strong.

Love my finisher medal

2nd place female law enforcement award

                Thank you for stopping by,

                                Sheila

One Month After The Boston Marathon

It has been a month since the horrible bombings at the Boston Marathon... and I have so many mixed emotions. My eyes still tear up when I think and talk about it. I've been asked about it so many times. Sharing my experience has helped me get through this; one of the toughest times of my life. I have stayed glued to the television, watching every update and commentary. I had a headache every day for a week until they had captured those responsible.

Sometimes, I have a hard time falling asleep. The instant replay of the explosions fill my mind. In time, I know I will think less and less of the bombings, but I will NEVER forget April 15, 2013.

A week after the bombings, I went back to Boston. I went back to claim the baggage that I had left behind at the finish line. When I arrived at 40 Trinity Pl, the Boston Athletic Association headquarters, I didn't expect to cross a make-shift finish line. A volunteer checked my bib and ID. While she recorded my information, another volunteer retrieved my baggage. A third volunteer then placed a medal around my neck and then they all clapped and said congratulations!

The tears just started pouring down my face. The B.A.A. has been nothing but amazing during this time. They had professionals on staff for whomever needed to talk. One of the volunteers introduced herself as "the official hugger" as she squeezed me tight. She sat me down until I could calm down and we talked about race day. Shortly after I wiped the tears and made the journey back home. There is something about having that medal that is special but I still feel like I didn't earn it because I didn't cross that finish line. I know, many of you will say that I did earn it, but I just feel differently.

                                                                                       

B.A.A. headquarter 

Following the marathon, I took a week off from running. My body and mind where pretty beat up. But the clouds lifted a bit and I got back out on the road. Running just makes everything better for me. It's my high. My therapy.

I met an inspirational woman by the name of Mary Signorelli, who has ran 72 marathons. We chatted for a while about Boston and before she took off she said to me "just keep running." Although, I have continued to run, I have not raced since Boston. Instead, I was on bike patrol for the Workforce Challenge race. I felt responsible for all 9,000 runners that day. To see so many runners come out for this race brought on the emotions all over again.

On the same day of the Workforce Challenge race, the B.A.A. sent me an email with an invitation to run the 2014 Boston Marathon. Absolutely nothing could ruin the joy that I felt knowing that next year I would get the opportunity to run down Boylston St and across the Boston Marathon finish line.

Bike patrol at the race

It also brought me joy to see both of my daughters, Gabriella and Brooke, race the Rensselaer Rotary Run. Gabby ran the 1 mile race and Brooke ran the one-lap wonder. Despite the rain, we all had a great time. Matt and I are so very proud of them because despite walking a little, they both did not give up and finished their race.

Gabby and me

            

Our family
                                                                 

   

Brooke, the one-lap wonder kid

One week from today, I will head back to Boston for the Boston's Run to Remember half-marathon. I'm race ready! I am happy to be racing again, but I know my emotions will be running high. I will use them to my benefit. Let them fuel my run during the race. 

In my heart, I will never forget the loss of life and the many injured. THANK YOU to the first responders for your courage during the events that unfolded on what should have been a proud day for so many. And, finally, THANK YOU to my husband,  family, friends, and co-works for your continued support.

Love Sheila

Boston Recap: From Tears of Joy to Tears of Sorrow

On April 15, 2013 my watch alarm woke me at 4am. I didn't sleep well; I never do the night before a marathon. And, especially, not this one. The 117th running of the Boston Marathon was special to me. I ran as part of the 2013 Dana-Farber Marathon Challenge Team (DFMC). To date, I raised $10,820.00 for cancer research and care. Wow! I can't believe I did that! I met my goal of $10,000, and surpassed it.

Marathon Monday was my day. I was running the oldest marathon in the world! A marathon full of rich history and amazing fan fare. A marathon in memory of a special angel, Jennifer Lynne Kennedy. My reward in the end would be two-fold: 1. knowing that I made a difference in the lives of so many people fighting cancer. 2. crossing the finish line to the Boston Marathon and earning that special bling...

Dean Kennedy did me the honor of waking up to drive me back to the Copely Marriott where I met up with the rest of the DFMC team members. Immediately, I found myself in a conversation with a girl named "Staz"(Anastasia) originally from California, but attending college in Conn. Her family lives in France. She is running in memory of her grandmother and so many others. We walked together to where we loaded up on the bus to the starting line. As we were waiting in line to board the bus, we met Kandace. Kandace is also from California and she was running for herself. She is a breast cancer survivor. 

The ride to the start was about one hour long. We arrived to the start and made our way to the designated area for the DFMC team. This is were we met Sara. She's from MA and was running as part of the partner program for DFMC. She was running for a little boy currently fight cancer. So the four of us pal-ed around.

Sara, Kandace, me, and Staz

At 9:15am, the team made their way to the front of the church for a group photo. The marathon began at 9:30am and I was ready to get the show on the road. 

At 10:30am, the second wave of runners took off. This was about the time we charity runners made our way to the corral. As we waited in the corral, I discovered that Kandace and I had very similar goals for the marathon. And then we decided to ditch those goals and just have fun and enjoy the race! 

At exactly 10:40am, our journey from Hopkinton to Boston began. Kandace and I decided to try and stick together for the duration of the race. The race crowd was very thick. We did a lot of zig-zagging to get around slower runners. The first mile came quick and at about .2 miles into the 2nd mile, I lost my bottle full of EFS gel. Great. I lost 10oz of FUEL. I knew it would be ok, though. Along the way, fans had slices of oranges, jelly beans, pretzels, ice... you name it, the fans had it. THANK YOU FANS AND SUPPORTERS! 

At about 2 miles, I lost another bottle full of water with EFS. Awesome. So, I physically held onto the third bottle for a while. Then ditched it and decided to go with the Gatorade and water along the course. I alternated between water and Gatorade every other mile. I felt pretty good. I was taking in the fans and enjoy the marathon with a new found friend.

Kandace and I looked out for each other along the way. But, I could tell she was struggling a bit. She had a long sleeve shirt under her singlet. It was too warm for a long sleeve that day. So I showed her a little trick I did during the Boilermaker 15k. I grabbed a bag of ice offered by a fan and told her "stick a couple of ice cubes down your bra." It feels great. I lost Kandace at about the halfway point, which is where I entered "the screaming tunnel." The Wellesley College girls are off the charts with their cheering!! Big time boost.

At about mile 20, I was on my way up heartbreak hill. Heartbreak hill is a series of three hills. I got up the first hill slowly but surely. As I began to go up the second hill, all of the college kids lined up along the route started running up the hill with the runners. Some runners found this to be annoying, but I thought it was great! Motivating! There was chalk writing on the road telling the runners that the top of hill was near. It made me smile and gave me more drive to keep going. I got through the 3rd and final hill. I made it! 20 miles down, 6.2 miles to go.

At mile 25, I started to look for my husband and our girls, and the Kennedy family. My quads and hamstrings began to twitch. My muscles were tired. And I was emotional about the reason I was running and the angel I was running for. I relied on the fans' cheers and encouragement to carry me along. Finally, Michelle Kennedy saw me and cheered and I saw my favorite supporters . It was one of the happiest moments during my journey. We cheered, hugged and kissed, and said goodbye. At that point of the marathon, I saw the infamous Citgo sign. I knew I was almost finished with my journey. The journey that began in late fall of 2012.

Approaching my favorite supporters

                                                       

Hugs

                     

Kisses

Goodbye

         

With 1.2 miles to go, I tried to relax. I was on my way to Boylston St, which is the last stretch of the marathon. From Kenmore Square, I continued under Massachusetts Avenue. The fan-fare was deep and got deeper as I got closer to the finish. The course turned right onto Hereford Street and then left onto Boylston Street. I could see the finish line from a distance. I smiled and reminded myself to relax. I was almost done.

As the finish line got closer, I heard a loud bang and then I saw a cloud of smoke. The bang sounded like a cannon blast. Even though it didn't seem right, I didn't give it much thought. I wasn't close enough to see the devastation on the sidewalk, so I kept running towards the finish line. Then, seconds later, there was a second blast which occurred directly to my left side. Once the cloud of smoke rose, I could then see the devastation. It was like a scene out of a horror film. So many people were on the ground. I could not believe what I was looking at.  Was this really happening? I knew then that both blasts were bombs. Everything was in slow motion right up until the smoke from the second blast cleared. Then there were people running away from the scene screaming in sheer panic and terror. Finishing the race was no longer in my mind. Survival was. I turned right and ran up Exerter St away from Boylston St., and away from the horrific scene. Was there a third bomb? Where was it safe to go? I was in total shock. I tried to call my husband to let him know what had just happened and that I was safe, but my calls would not go through. Nobody's calls were going through. Signals were dropped almost immediately for the fear that a bomb could be detonated by cellular phone.

I was freezing. I never made it through the finish line, so I had no blanket nor warm clothes to get into. I was familiar with the area and made my way back to the Copley Marriott where DFMC had the third floor designated for the team. As the shock wore off, I became an emotional mess. Not only was I physically beat up, but I had to deal with what I had witnessed. DFMC volunteers helped me get myself together and I was able to make contact with my husband via text. The DFMC volunteer walked me to Fenway Park where I was reunited with my family and the Kennedys. We left Boston immediately. Surprisingly, we encountered way less traffic than you'd think during a time like that.  

What should have been one of the happiest, most accomplished days for me and many other runners turned into a day of terror. Terror that I witnessed first hand. A coward or cowards decided they would go out and hurt innocent people, for no reason. I had an angel with me that day. Thank you, Jennifer, for looking out for my family and your family. I am grateful and lucky that I decided to run and stay on the right side of the road that day. I am also grateful and lucky that the hearing in my left ear is totally back to normal and that there is no permanent damage. I am full of sorrow for those that weren't so lucky in this senseless attack. My heart is with you, Boston.

Thank you all for your continued support. xox

Sheila

The Home Stretch!

Last week I continued the taper process. Tapering is hard sometimes because the mileage is low. With the track at the YMCA still closed because of the fumes from resurfacing the gym floor below, I'm forced to use the treadmill. Even though I'd rather run on the track or outdoors, I welcomed the treadmill work. I ran on the treadmill for an hour on Tuesday and inserted 4x800 meters with a 400 meter jog in between. Finishing at an easy pace.

On Wednesday I completed a core workout. I felt pretty good. My body is starting to repair and recover.

Thursday, I completed my final marathon pace session. I hit the treadmill for 35 minutes easy pace followed by 20 minutes marathon pace. I finished with a 5 minute cool down.

Friday- REST DAY!

On Saturday, I ran my final"long" run. 60 minutes wasn't that long, but I stuck to the program. I know tapering is important if I want to push on marathon day. And, at this point in the game, the work is done. I won't get stronger, faster, or improve my stamina. That all happened in the first 13 weeks of training. These past few weeks are about staying HEALTHY! For 60 minutes, the sun shined on my face. I did everything I could not to go to fast. I enjoyed the music in my ears. I visualized myself on marathon day. I'm ready.

Ready for my last long run

Finished

You won't hear from me until post marathon day when I recap the race. This coming week I will complete two 45 minute running sessions with five 1 minute pick-ups with a 1 minute jog in between. Finishing the sessions at an easy pace.

April 15th... prepared to be amazing.

Thank you ALL for your support and encouragement during this time of training and fundraising. If you would like to lend your support, please visit my personal web page at:

www.runDFMC.org/2013/sheilac

Thank You,

Sheila

Taper Time!

No Matter What

All the hard work is in. Now I get to cut back on the mileage. This is the time where foam rolling, chair  and self massages, and epsom salt baths are in order. No crazy Crossfit workouts. For the next three weeks, I'll start to visualize running the Boston Marathon. The book "26 Miles To Boston" is helping me picture the course with a bit of marathon history. So far, the description given to me by one of my high school distance coaches, Tim Keegan, is right on.

I was also forced to run on the treadmill on the weekdays due to the gym floor at the Y, which is below the track, being sanded and resurfaced. I really don't care for the treadmill but I sucked it up and got the work done. No matter what, I am grateful to be able to run again. I am grateful that the inflammation in my foot is gone. I really believe it was God's way of slowing me down or forcing me to take a week off from running. I strongly believe that I will do great on April 15th. But, as an athlete, I know that anything can happen on race day. It's all going to depend on the weather and how I physically feel that day.

Tuesday, I picked up from where I left off prior to being injured. I ran ten minutes easy to begin. Then I inserted 3x1600 meters at a 7:47min/mi. I completed the session with an easy pace run. 1 hr and 10 minute run= 7miles. I felt pretty good.

Wednesday, was a big day. I had my second and final fundraiser. I decided to take a rest day. I needed to relax for the night's event, but I was also feeling a bit sore from the running session on Tuesday. What a great night! I roughly made $900 for DFMC. I am so grateful to my friends and family for showing me so much love. The Comedy Works in Albany, NY rocked! What a great place to go and enjoy some great talented comedians.

I woke up Thursday morning exhausted. I got myself in gear and headed to the YMCA to run. I began my treadmill run with an easy 10 minute mile for 30 minutes. At 30 minutes, I turned up the pace to an 8 minute mile pace for 30 minutes. I was supposed to run the last half of the session for 40 minutes, but my legs felt tired. My body felt tired. So, I cut the session 10 minutes short. I felt so guilty for cutting it short but I had to go with how my body was feeling at that time. I have to keep reminding myself that you become stronger when you get the proper rest and recovery. Not when you are actually doing the workout. The workout breaks your muscles down. Rest and recovery build them back up stronger.

Another rest day on Friday.

I got my first taper miles in on Saturday morning. I ran for 2 hours or 13.25 at 9:03 minute mile. I did pretty good keeping my pace between 9 and 9 1/2 minute mile pace. Pace is going to make or break me during the marathon. I know if I go out to fast, I am going to have a miserable race. If I take control of my pace and don't let it control me, I will feel fantastic and have an awesome race. Or at least I hope so. Saturday's run was great. The sun felt great on my face. Running in the sun = a very happy me. I never imagined running and enjoying any distance races EVER. I just ran a half-marathon at an easy pace! 9:03 avg pace is an easy pace?? This didn't happen over night. I've been working on it for several years. From sprinter to distance runner. Never imagined that happening. The only thing that bothered me a bit on Saturday was my sore muscles. I have to make sure I have NO sore muscles when I toe the starting line on April 15th.

With only 14 days left until the Boston Marathon, I have raised over $7100! Thank you to all that have donated. If you would like to support my run and cause please visit my personal web page at:
wwwrunDFMC.org/2013/sheilac

Thank you in advance for your support and encouragement!

Sheila