Exercise your mind

JILL: At the end of my workout at the gym, I give myself a treat and prep for the day with a mental exercise. After I stretch on the mat, I get into a Yoga child's pose (which I love, although I don't like Yoga very much) and repeat self-esteem boosting mantras, courtesy of all those self-help books. I close my eyes and think positive, life-affirming thoughts. It works! I get up, I feel good, I'm ready for the day. Does anyone else do anything like that?

THERESA: I like to run to fast-paced tunes, but yesterday when it was time for my cool-down walk, I listened to Taj Mahal's very mellow blues number "Take a Giant Step Outside Your Mind." I really got into the music and felt so relaxed. I also enjoy a slow stretch after exercising and when I get home I love to luxuriate in a very hot bubble bath. I don't consciously tell myself "I'm a worthy person" but I sure feel that way!

LAURIE: I just try NOT to reward myself for a well-done workout with something yummy to eat -- very affirming and a-fattening!!! Seriously, though, rushing right out of a workout without a cool-down is a bad habit I have, and probably contributes to stiff muscles I often experience the next day. That's a great thing to do, Jill. I will try it. I bet it helps motivate you to work out again, too.

JILL: It does. It's actually a great transition and it doesn't take very long, a minute or two at the most.

THERESA: On an unrelated note, here's a funny item that appeared in the London Sun this week-- a recipe for a chocolate sandwich that packs 1,000 calories! Note the list of suggested ways to burn those calories.

I've e-mailed the Sun to ask how to make the batter--- not that I'm likely to do this, but I'm kind of surprised it's really as calorie-laden as they say. I'll let you know what I hear back!

Back to today's topic, what are everyone else's favorite ways to cool down and get a good dose of "mental exercise" after a workout?

(Friday treat: I'll mail a copy of "The L.A. Shape Diet" by David Heber to the first person who comments today!)

Back on board the fitness train

THERESA: We've talked about exercise slumps recently, and by now I'd like to declare my February slump OVER. I started doing weights again in the last couple weeks, and have been faithful about running, even through a few days of battling a cold. I loaded new batteries and music onto my MP3 player (I particularly like a few fast-paced honky-tonk tunes from Emmy Lou Harris's old "Luxury Liner" album - and check out the latest suggestions on our Workout Music thread) and now I'm beginning to recall that righteous feeling I get from a good, hard, heavy-sweatin' workout. Exercise is so rewarding! And with the Broad Street 10-miler just over a month away, I'm motivated to keep upping my mileage in the weeks to come.

After years of alternating between exercising and taking breaks from exercise, I realize that my breaks are never permanent, and in the last couple of years they've become more brief and infrequent. It's not bad to take a rest once in a while, as long as that doesn't make you stop thinking of yourself as a fitness enthusiast.

And it helps to have friends like Laurie, who has pushed me to get to the gym recently after a couple work days when I was feeling more inclined to just go home and be a slouch.

How's everybody else doing now that spring is finally here?

YVONNE W: I'm really motivated because of the nice weather predictions. Especially for the next couple of days. I pushed myself pretty hard this morning. I'm also still trying to increase my endurance for the Broad Street Run.

So this morning, I spent half and hour on pilates (Windsor pilates). I finally broke down and spent the money. I also ran for 40 minutes. Most of my running today was on the treadmill, although I'm not crazy about running on a treadmill. It's not as challenging because the motor actually helps move your legs as opposed to your own effort.

THERESA: I prefer running outside to running on the treadmill, but the treadmill is a nice option when the weather is cold. Sometimes I kick up my treadmill pace to keep from being bored and that way I can get my miles finished up more quickly. Some of the programmed speed runs are fun once in awhile...

The Internet diet

THERESA: Check out April Adamson's story today about an "Average Joe" who has done a remarkable job getting into shape! Sean Pashley, who was a contestant on the first season of that reality TV show, has lost more than 70 pounds through diet and exercise. He got lots of help through Beachbody.com, one of many online diet and exercise resources available.

Inspirational, huh, Girlfriends?

For Sean and others, the Internet is becoming an increasingly important resource for dieters. I love it for the calorie and running calculators I can find quickly, and for providing easy access to healthy recipes.

How do you all use the Internet to help you stay healthy?

YVONNE W: Every day I receive health related tips from Bally's Total Fitness. I also use the Internet to not only help me stay healthy physically, but to keep up with the latest fitness information (that includes not only physical fitness, but mental and spiritual inspiration). Fitness is more than just physical activity.

JENICE: I get on my parents' nerves with all the stuff I learn on the Internet about their various ailments. It's to the point where they've nicknamed me "the food police."

WENDY: The Internet is the first place I turn for any research question, it seems -- SCARY. But there is good info on there, if you keep your guard up. And I'll tell you one thing I love to get from the Net -- healthy recipies. Didn't the ones that April's chef had sound good?

LAURIE: Whenever I want to know about anything health-related, exercise-related, I go to the Internet for some info. Hard to rate the quality of the info but there's always quantity. One site I find particularly helpful is yogajournal.com, the site for the magazine Yoga Journal. The site has so much information, including very specific (even video stream!) instructions on how to do yoga positions.

THERESA: By the way, as of today, you all need to register to access Daily News stories online. It's free, and it only takes a few seconds. (No registration is required to access the Girlfriendslockerroom.com, however!)

Power Bars creator dies

THERESA: Sad news on the fitness front: Brian Maxwell, founder of the multimillion-dollar PowerBar empire and a former world-class marathon runner, has died of a heart attack at his home in Marin County, Calif., at the age of 51.

Initial reports don't provide details about Maxwell's personal health history or whether there was any family history of heart disease. But already at least one opportunistic dieting marketer has weighed in in particularly ghoulish fashion, as if PowerBars are what killed the guy. I'm sure other people are shaking their heads, wondering if there's any point exercising if this can happen to someone so athletic.

The fact is, eating PowerBars didn't kill Brian Maxwell. He developed PowerBars after he was forced to drop out of a marathon at mile 21 because his body didn't have the fuel it needed to finish. He was an athlete, married to a nutritionist, and beyond that, I'll wait to hear more details.

It does prompt me to consider how vicious the diet wars are getting these days. Look how some people reveled in Dr. Atkin's accidental death, as if low-carb dieting were the cause. Thoughts on this, Girlfriends?

WENDY: You know, we have a sick fascination with this question. It seems like a way to justify not being healthy -- saying, "look at him, he did all that and he died at 51!" That's so lame. You can't predict when your time will come, but you can maximize your chances -- and look and feel better in the process.

The one that always got me was the macrobiotic guy from Japan who died of stomach cancer...

JENICE: This may sound wacky but I'm a firm believer that you can OVERDO a good thing.... Moderation is key. But, hey, I'm no doctor.

ELLEN: I am the last one to question the cosmic curveballs that come our way. It is true however, young girlfriends, that when you reach 50, you start hoping that the good choices you’ve made in your life will make a difference in your longevity. You tend to make healthier choices all of the time instead of once in a while. For example, I’m counting on the fact that I never smoked even one cigarette to give me at least another 10 years. This may be folly. Taking care of oneself is simply a necessary but not sufficient practice to keep us living as long as possible. The great thing about having a fitness routine is that combined with a "gratitude attitude" it makes life more fun. So if I get hit by a pie truck tonight, at least I’ll go out knowing that I had a great time. I’m hope Brian Maxwell felt that way when his time came.

LAURIE: I agree, Ellen! You just have to hope for the best, but do the stuff that makes you feel your best. Who can predict? My stepfather wasn't a real healthy eater, but he got Parkinson's disease, which as far as I know has zilch to do with diet. I say this only to illustrate that everything isn't food-related (is it?). At the same time, eating right and exercising makes me lookand feel better and feel more in control of my destiny, even though I know I'm not.

THERESA: One bio reported that Maxwell enjoyed trail runs, mountain biking and various sports with his wife Jennifer and five children. And he was a popular track and field coach at UCal-Berkeley. Sounds like a life well lived...

Can't wait for spring

APRIL: Blame the weather, the cold, whatever, but I have given in on something I never thought I would...I went and baked in a tanning bed for the first time last week. I also signed up for six sessions. It works...but it's awful for me. What do you all think? Bag it or enjoy it until spring breaks?

THERESA: Hmm. I'd call that dying for spring, April... I put tanning at a salon in the same category as smoking cigarettes to stay thin. Maybe you'll look better short term, but over the long haul it's going to make you old and leathery before your time.

However, on these cold early spring days, basking in a steamy sauna sounds pretty nice. I can relate to your eagerness to feel warm again...

LAURIE: April, don't do it! Tanning salons just make the terminally pale such as myself feel bad year-round, instead of just during the summer.

JENICE: April, why not try the new spray-on tans? They're available at many tanning salons. You take off your clothes and stand in this shower-like device and get sprayed all over. This would probably be better for you in the long run than risking ruining your skin. Also, spas such as Blue Mercury on Walnut Street have special tanning application treatments. This beats doing it yourself at home since they exfoliate you first and then apply the tanner. And finally, the last option you have is one of those brush on tanners. I've been even thinking of trying one of those myself since they give you that I-just-got-back-from-the-beach glow.

YVONNE W: This is a site that gives African Americans information about the effects of tanning on our skin, and what we can do to tan as safely as possible if we choose to expose ourselves to the suns ultraviolet rays.

ELLEN: I avoid any interaction with anything related to the sun because my dermatologists told me if I don’t want to look like a prune, stay out of the sun. I am really stupid about these tanning salons. Are these UVA rays or some safer version? Is there a website you can refer me to?

THERESA: Here's something I found from the Federal Trade Commission: "Tanning indoors damages your skin. That’s because indoor tanning devices emit ultraviolet rays. Tanning occurs when the skin produces additional pigment (coloring) to protect itself against burn from ultraviolet rays. Overexposure to these rays can cause eye injury, premature wrinkling of the skin, and light-induced skin rashes, and can increase your chances of developing skin cancer."

Meat out?

THERESA: Did you see our online editor Vance Lehmkuhl's op ed piece today on the perils of meat-eating? What are your thoughts on curbing our carnivorous ways? Vance is a complete vegan, which would be too dramatic a change for me. I've cut way back on red meat, but I like chicken, fish, dairy.

LAURIE: I was a vegetarian for 10 years and found it a healthy way to live, though not necessarily slimming. (Sorry, Vance, I do think all those carbs put on pounds, at least for me.) I eat chicken and fish nowadays, but try to limit myself to one meat meal a day. I don't think a just fish/chicken diet is necessarily healthier that one that includes a little red meat; I just don't like the taste of beef now.

I'm trying currently to eat more soy, as it's supposed to be good for menopause symptoms. Maybe it's my imagination, but I do seem to feel better after a tofu meal!

APRIL: I think such a diet is incredibly healthy. I just could never give up seafood.

THERESA: Even seafood carries risks. Just this week, the government's issued new guidelines on eating tuna, because of risks posed by mercury. And I love tuna! The FDA did say that shrimp, salmon, pollock and catfish are safe to eat two or three times a week, apparently.

WENDY: I think you have to work out a diet that is right for you both physically and, frankly, morally. This is a little more touchy-feely than I usually am, but I honestly believe when we lose that understanding of what we are eating and why we get in trouble. We eat mindlessly, we eat junk and we lose track of our role in the whole corporate-food thing. And I don't really trust those people.

My husband, by the way, hasn't eaten pork since he saw the movie "Babe." How's THAT for touchy-feely?

Lose a pound a week

THERESA: I'm a fan of Sally Squires "Lean Plate Club" column in the Washington Post. Today she offers some helpful advice on eating less and moving more, spinning off last week's news reports about American obesity as a national crisis. Here's a formula she suggests that isn't all the complicated: "Eat about 250 fewer calories per day and burn about 250 more per day with increased activity. The resulting 500-calorie deficit should produce a weight loss of roughly a pound per week." That's adding less than 30 minutes on a treadmill or stairclimber, and cutting back on one dessert item every day. She also notes that people who've lost weight successfully tend to eat a good breakfast. I know many women who skip breakfast or eat some sugary thing on the run first thing in the morning. I used to skip breakfast too, but now I enjoy a piece of heavy whole-grain toast with a little pumpkin butter, or oatmeal or yogurt with my morning coffee. What healthy breakfast items do the rest of you like?

APRIL: I eat a big breakfast so that I can avoid inhaling a huge lunch ir building toward a too-big dinner. I typically eat granola bars, oatmeal, cereal or a bagel. I love the carbs because I need the energy in the A.M.

YVONNE W: I like a lowfat smoothie in the morning (Dannen has one that's only 80 calories) with protein powder. Twice a week I will eat an egg substitute and one slice of turkey bacon. However, lately I'm starting to crave fruit in the morning.

JENICE: Heck, I hardly know what to eat any more. A smoothie and I'm starving by 11 a.m. Cereal or oatmeal and I'm worrying about the carb thing. Bagels just seem like too much bread. Still, I almost always eat breakfast no matter how hectic my morning. More out of habit than anything else. As long as I hit the gym from time to time, I'm okay.

THERESA: Oatmeal is filled with good carbs. It fills you up for a long time, and it's healthy fiber. I like it with raisins-- and don't care about the carbs in those either. As long as I'm eating whole grains or fresh fruit or some protein (eggs or yogurt) and not a lot of fat, I don't worry.

JENICE: What about protein? My former trainer was always harping on me to eat protein at every meal. So, when I'm on my game, I add protein powder to oatmeal. Sounds gross, but it's not that bad.

YVONNE W: Jenice, if you're interested in using protein to build muscle according advice from Bally's Fitness tip of the day.

- Protein doesn’t build muscle--exercise does! True, protein plays a key role in helping the muscles repair and rebuild once a workout has taken place. But you won’t gain any muscle mass simply by eating protein. You’ve got to strength train on a regular basis.

- Most of us don’t need to eat extra protein if we start exercising more. For most people who work out, 0.5 to 0.75 grams of protein per pound of body weight is plenty (e.g., 75 to 115 grams for a 150-pound person). Most of us get more than our required amount without even trying. And high-performance athletes, who do have higher protein needs (0.6 to 0.9 grams per pound), usually get ample amounts because they’re eating higher quantities of food anyway.

- Although you don’t need large amounts of protein, you should eat it frequently throughout the day. Protein should be part of almost every meal and snack. (One key exception: anything eaten within an hour before exercise should have just carbohydrates and no protein.)

Love exercise?

JILL: Is there any kind of exercise that you love so much that it doesn't feel like exercise? To me, riding my bike on the boardwalk at the seashore is something I could do every day and not feel like I was doing any "work." Hiking in beautiful settings, also. Maybe if we could find ways to incorporate those things into our regular lives, fitness wouldn't be such an ordeal.

APRIL: I absolutely love to power walk. It's amazing how many miles you can cover and it really doesn't feel like exercise.

WENDY: One thing that I think has some marginal benefit -- because of my lifestyle (working mom of young kid) or just my temperment, I am active all day long. I don't even watch TV -- I just listen while I bustle around (except for the Holy Sunday events of the Simpsons and the Sopranos). I tend to hop up from my desk a lot. And I love walking in the city. I think that does help in some way -- though you have to be careful with this kind of exertion, because it often works just one set of muscles. My arms, for example, need some SERIOUS work!

THERESA: I could ski (downhill or cross-country) all day without getting tired of it. And I love playing racquet sports too (especially tennis) but since I moved to Philly I haven't made any effort to scope out clubs or find partners at my (not great) level.

JULIE: Sex. Great exercise that's fun.

ELLEN:Is that April writing under Julie’s byline? Ahem.

LAURIE: Well, I was gonna ask April more about power walking but now...! Julie, I think there's not much more I could add, except that dancing, salsa in particular, is also very effortless while being extremely aerobic. You are distracted from the exertion of it because it's so much fun.

YVONNE W: Salsa and Mambo, they're great exercises and lots of fun. Also it give you a chance to engage in innocent flirtation with the opposite sex. The beat is infectious and you get a wonderful aerobic workout. One of my salsa buddies lost 60 lbs last year.

JILL: I also love dance classes, where you're just moving to the music for an hour or so and not even thinking about the workout you're getting. I leave my Saturday jazz class in a dead sweat and don't even realize how much effort I expended.

JULIE: Laurie, you can be "distracted" by the "exertion" of sex, too.

LAURIE: That's why I said it that way!

THERESA: Sex is not the most efficient way to burn calories (this calculator shows that 40 minutes of foreplay and 30 minutes of the... ahem.. rest of it amounts to 182 calories total!) but sure, sex has its place in a healthy fitness routine!

JULIE: I once read that having sex is like jogging 5 miles! (But, hey, that's probably only on a good day!) My feeling is 182 calories is 182 calories. Better than eating 182 calories.

THERESA: Any woman who thinks that sex is akin to jogging five miles obviously hasn't found the right man! (Oh, you mean, calorie-wise!)

JENICE: When the weather's nice, if a man asks me out, I almost always suggest something exercise-oriented. Maybe a walk along Kelly Drive, a long bicycle ride or maybe a tennis game.

JILL: I once read that housework was a great workout. . .Hmm. Sex? Housework? Sex? Housework? Now, there's a tough choice.

Push!

THERESA: Motivation seems to be a universal challenge, doesn't it? Especially in these waning days of winter. We all get into exercise slumps from time to time, when we just can't muster the energy to hit the gym or bicycle or running trail for days or weeks at a time.

I've been feeling that way lately, but I think I'm coming out of it now. Yesterday I talked myself into running four miles, and afterwards I realized that while it's not always easy getting started, and it's often not easy while I'm doing it, it's ALWAYS worth it when I'm done. I never say to myself, "I wish I hadn't wasted that time exercising today." Ever. Realizing that gave me a boost.

And now I'm looking forward to getting back into my weight-lifting routine this week (starting today) and upping my mileage slowly so I can improve my time in this year's Broad Street Run.

When I don't exercise, I pay a noticeable price, usually within just a few days. It's not that I feel sluggish or heavier right away, but I do feel more stressed. My jaws get tight. My back hurts. Once I start moving around and getting my blood pumping, that tension melts away.

What suggestions does everyone have for weathering the exercise blahs? I know we've talked about this before, but it seems to be an experience that resonates with most women.

ELLEN: I spent a couple of hours at the gym Sunday. Just seeing all those people there on a day off was helpful. We all looked a little unmotivated. But I got great energy just from seeing them. I felt part of something and it helped me renew my time commitment.

I also find the card that tracks the increase in weights for my strength training a great motivator. As I’ve said before, I hate these things. I especially hate food journals. But maybe some sort of aerobic journal would force me to admit that I am doing better.

One other detail that got me pumped. I noticed at one of the weight machines that the foot area had a little dirt residue on it. People are exercising outside in their tennis!!! I can do that too!!! Spring is here!!!

YVONNE W: I have this trick that I learned from time spent in karate classes. I am able to think of other things while I exercise. I move my body without giving much thought to the process. I would probably get more results if I concentrated on the body part I'm using, but I decided just moving is enough even when my heart isn't in it.

I've exercised for over twenty years (I've never been that crazy about it) however, I find the results motivate me. I agree with you once I start eventually I seem to be able to get into it. However, if I just can't get into it, I just stop.

JENICE: Lately, I haven't been feeling particularly focused on karate. It's gotten to the point where my instructor even voiced concern about my being ready to test for my black belt in May. So, on Saturday morning, I knew I had no choice but to go. Even though my alarm didn't go off at 6:30 a.m. like it was supposed to. Even though I had to run bleary eyed to my office to retrieve my car. And even though I then had to drive all the way to Haverford. I managed to show up for the 8 a.m. class. As I changed, I could hear my classmates already going through their routines. I got out there and somehow managed to keep up, even though it was my first class of the week. When it was time to spar, I got the crap beaten out of me by a black belt. Before I could catch my breath, the instructor made him do it again. The guy was so fast and so strong. All I could do was block, throw a few punches and try not to get knocked down. Then, it was time for more kata routines.

By the time class was over, I was exhausted. I was ready to go. But another black belt had pulled me aside to give me a few pointers. Patiently, he demonstrated the block I was executing improperly. I didn't know what he was talking about. But I kept trying to move my body exactly the way he showed me. I did it over and over until, finally, a light bulb went on in my brain. I finally did it right. He bowed and left me on the floor to practice, which I did before changing and hopping back in my car.

As I drove back to Philly, I was exhausted but exhilirated because I'd forced myself to do something I didn't want to do and had managed to get something out of it in the process. Nike's motto is "just do it." But when I'm in a slump, my motto is, "just force yourself."

JILL: I'm coming off of several weeks of injuries/illness so I haven't exercised and I can feel the lazies creeping in. You know: "Oh, well, I'll start slowly back at the gym. . .tomorrow." It's so interesting how good you can feel when you're in the rhythm of it and how easily you can begin to avoid it. I'm hoping that the sheer memory of how good I felt when I was doing it regularly will help me to get back. I sure hope so. (And I find that the perfect motivator is the snugness of the waistband on my clothes.)

LAURIE: Just force myself - yeah, that's my mantra, too, Jenice! And Theresa, you are so right that the one thing exercising never feels like after the fact is a waste of time. So why don't we do it more? I have also been in a slump. Managing to do a little yoga, and a smidgen of dancing but that's all! I have to get back into it, too.

One thing I do (and you can see its effectiveness is iffy) is keep a little post-it note "chart" on my desk where I mark off what exercises I've done. I make a grid, so I can see how I've been doing for a few weeks. Mark a "G" for gym, "Y" for yoga, etc. Sometimes it helps -- especially when I've decided to get back into the exercise game but need a motivator boost. Occasionally, when I think I haven't done much, my chart tells me that at least I've been maintaining so I don't get so frustrated at myself.

Step by step... a marathon

JENICE: This is an inspiring tale from a non-athletic friend of mine who nonetheless just walked the entire L.A. Marathon. (It brought tears to my eyes.) The writer is Vonda Paige, a spokeswoman for Peco Energy, and she has agreed to let us publish it.

Vonda’s Marathon Story

You won’t find my name among the top finishers and I’m definitely not in any of the media photos, but I was one of many first-time walkers who completed the 19th Annual Los Angeles Marathon on March 7.

On March 15, I will turn 40 and I figured what better way to celebrate than an ultimate physical challenge and raise money for my favorite charity - The Tavis Smiley Foundation. My goal was to finish the 26.2-mile trek the same day I started.

I left Philadelphia at 6 a.m. Saturday, March 6 and arrived in Los Angeles just before noon to face my first obstacle. The airline had lost my luggage. "You must be kidding me," I said to the Air Tran representative. I took a deep breath, steeled my tongue and started filling out paperwork.

I couldn’t convey to the representative or on the baggage claim form that this wasn’t just a lost bag of clothes. I had spent months training and had sacrificed to make the trip. Runners and walkers know that a cotton T-shirt and regular sweats won’t do for endurance races. I had special gear and since I am well beyond a size 6 it had taken me weeks to find clothes that fit.

Finally, I left the airport about two hours later with no assurances that my bag would be found in time for the race and went to the Los Angeles Convention Center to pick up my credentials. Since it was my first time I didn’t realize that vendors would be present. Thank God. I dashed through the convention until I found a shirt, pants and socks. I walked to a department store to get lingerie. Fortunately, I had worn my walking shoes. Note to self: Travel with extra panties in your purse.

Back at the hotel around 7 p.m., I tried to relax and calm myself from the airport drama and jet lag. I slept fitfully and woke around 5 a.m., ate, drank a ton of water and put on my new clothes.

About 10 minutes before the start of the race, I met up with my friends from the foundation - Andrea Foggy-Paxton and Detra Payne. Both had run previous marathons and I questioned if I should be in the back, thinking that I might be trampled by the thick pack of runners. They assured me I would be fine. They were right. At the start gun we all shuffled quickly together until the crowd of more than 24,000 found room to move and runners from everywhere darted swiftly and politely past me.

By the time I arrived at Mile 2, the crowd had thinned to walkers, but you could see the remnants of the swarm runners who had passed through like locusts as the streets were covered in a sea of squashed and discarded white paper cups that used to hold water and Gatorade. Between Miles 4 and 5, the Cougars’ cheerleaders, one of several groups cheering the race participants, shouted, 'Go Vonda, Go Vonda Go,' as I passed. Several of them gave me a high 5.

I made it through to Mile 13 pretty easily. I had done 13 miles in four hours during training and I felt I could finish the race in about 8 hours. But around Mile 15, the heat began to take toll. I had trained in temperatures ranging from 30 degrees to 40 degrees, sometimes trudging through snow and ice at 6 a.m. or 9 p.m. But the Los Angeles heat was no joke. I later found that the 80-plus degree temperatures had claimed many runners and walkers. Leading up to Mile 13, buses picked up fallen participants. I just ignored them and the volunteers who asked if I wanted a ride. I had to keep moving.

I had forgotten to bring my route map, but fortunately just before Mile 16, another foundation friend Olivia Mitchell called me on my cell phone to see where I was. I think she knew I was a little delirious because she shouted, "I think you might be in my neighborhood. Vonda, look up and tell me the name of the street." It was Hayworth Ave. "Stand still, I’m coming out," she ordered.

She’d ripped out a copy of the map from The Los Angeles Times and scribbled her phone number on it. "If you want me to pick you up anytime, call me," she said. I nodded yes, but inside I thinking, 'No, I’m not stopping.'

Between Miles 16 and 19, I gratefully inhaled bananas provided by a volunteer. Once, when I thought I was lost, one of the volunteer bikers who had been keeping up with me rode ahead and helped me to stay on track. He kept telling me I was doing well.

Around Mile 21, I started having a breakdown. I thought, ‘what in the hell am I doing out here? It’s dark. They’re going to close the finish line and I won’t even have anything to show for all this work.’

I started getting pissed thinking about all the time I had had to work late and it how it had cut into my training. That is going to stop I vowed. I was mad that I didn’t have on the socks I had trained in. I had spilled water on my now soggy and crumpled map. Damn. A man I had passed on the street told me that race was over. I told him it wasn’t and asked him to please move so I could pass.

As I turned on Wilton Avenue I was walking through a crowd of folks leaving a church. They were slowing me down, but at that moment, I remembered my strategy. It was to think about the race 6 miles at a time: 6 and 6 and 1 equals 13. Then add 6 and 6 and 1.2 for a total of 26.2. My first long walk had been six miles and I had told myself if I got into trouble just think about how I had done six miles with no problem. I lied out loud: "This is just like being at home in Philly. It’s no big deal."

At Mile 13 I had grabbed a cheeseburger at McDonald’s and met 11-year-old Ian, Ian’s mom, and Ian’s grandma from Mission Viejo. They were impressed that I had come from Philadelphia alone. I was impressed that they were three generations walking together. Throughout the evening I had seen them on and off and at Mile 23 I caught up to them on Olympic Blvd. We decided to walk together.

Another volunteer biker met us around Mile 24 or 25 and said they were waiting for us at finish line. We just had to walk to the bright light.

My friend Andrea called me. I couldn’t even talk. I told her I’d call her when I was finished. Ian’s mom told her son we were going to take it step-by-step to the finish line. I followed that advice too on what seemed like the longest mile of the race.

Around 9 p.m. I moved from participant to finisher. It had taken me 11 hours and 32 minutes. Like Oscar winners and Olympic champions, when the finisher medal was placed around my neck - I cried. Then, I fixed my hair and asked a volunteer to take my picture.

Happy 40th birthday to me!

Get that Zora book

THERESA: Looking to hook up with running partners, biking buddies, or a rowing or in-line skate club? Check this out - It's a newly organized master list of many groups in the Philadelphia area and their schedules for organized activities, brought to our attention by Kevin Gruenfeld of Philly Runners. Thanks so much, Kevin! The list is a collaborative effort of all the clubs listed, and special thanks go to City Councilman Michael Nutter for his initiative in bringing these groups together to promote safety in the city's parks. Check with individual clubs for more detailed information.

Kevin emphasizes that it's important for all of us who love Fairmount Park to use the park regularly. There's safety in numbers, so get a group of pals together for a bike ride or run. If you can't coordinate schedules with your friends, touch base with some of these great clubs in town!

How's everyone's spring fitness programs going? Comment and get stuff! I have books to give away again today-- five copies of a new book "Nutrisystem Nourish, the Revolutionary New Weight-Loss Program," by Dr. James Rouse. With Zora Andrich on the cover, even! Yeah, the book hypes Nutrisystem products, but it also has some great recipes for things you can make with your own fresh ingredients, exercise tips and sensible meal plans that don't require that you buy Nutrisystem products. So, share how your current exercise program is going (be honest now!) and we'll do a drawing of all the people who comment today to see who gets these books.

WENDY: My exercise program is...non-existent at the moment.

THERESA: Mine is sluggish, I'll admit. I ran just two miles yesterday, and I'll run again today with April, but I am having trouble staying motivated too. Finding the time has been tough lately. Next week, I gotta start doing weights again!

JENICE: I, too, have been a bit in a slump. I'm still running at least a couple of times a week. But getting a karate class in has been a challenge lately. And the thought of lifting weights again is like, ugh. I am thinking of hiring the personal trainer, Kimberly Garrison, http://www.1on1ultimatefitness.com/ to help get me going again. I hate lifting weights but my arms are getting skinny again.

ELLEN: I am also struggling to find the time to exercise but this chat has got me revved up. I’m still doing Strength Training for Dumbies at Main Line Health and Fitness twice a week. I’ve added aerobics once a week in addition to my long walks. I can only seem to find time to do this once a week. I wish I could notch it up to three times a week. I’ve been traveling and that has just defeated out my exercise routine.

How about the rest of you out there? Remember: Share comments today and you may win a book with Zora on the cover!

Obesity overtaking smoking as killer

THERESA: Big, troublesome news this week: Government research shows that obesity is fast overtaking smoking as the leading cause of death in America. Poor diet and inactivity contributed to 400,000 deaths in the year 2000, approximately 16 percent of the nation's total. An estimated 129.6 million Americans (64 percent of the population) are overweight or obese. Yikes. Department of Health and Human Services Secretary Tommy Thompson has just announced a public relations push to urge Americans to lose weight, starting with small steps like walking an extra block from the bus stop or taking stairs instead of elevators.

That's healthy advice, but should the government take more aggressive steps to battle obesity in America? Should fast food restaurants and companies that produce junk food face the same kind of attention, legal actions, higher taxes and limits on advertising that have been imposed on the tobacco industry in recent years? Some of us laughed when a guy last year sued Kraft Foods because of the transfats in the company's Oreo cookies, but that case helped highlight the dangers of transfats and Kraft and other companies have since resolved to make healthier products. Are more lawsuits inevitable over this issue?

We do live in a toxic food environment. Healthy food is hard to find amid the pile of bad choices at grocery stores and restaurants. What do you all think it's going to take to get America eating healthier and exercising more?

APRIL: I think the basic problem with the fast foods and unhealthy foods is a simple one: they taste so much better than healthy foods and they're easier and cheaper. I do think that companies need to be more accountable for the ingredients they are allowed to include in some of these foods.

THERESA: Yes, fast, unhealthy food is cheaper and easier, but I disagree that it tastes better than healthy food. We're just not used to eating healthy food. I believe it is possible to change our appetites and develop a taste for fresh ingredients, fruits, vegetables, whole grains, lean meats. I was on a trip to northern California some time ago and couldn't believe how delicious and healthy the food seemed to be in every restaurant and grocery store. But preparing good food takes planning, time (which none of us have) and is more expensive than just stopping at a drive-through for a Big Mac and fries.

WENDY: I also think a big part of this is that fresh, natural food is harder to deal with. It doesn't have preservatives, it needs washing and chopping and cooking -- which is something a lot of us don't have time for. A good alternative, I think, is frozen food -- no, it's not as fresh-tasting, but it is easy to store and use, and usually does not have preservatives (though it sometimes has additives). I don't know how I would cook without frozen, chopped onions and peppers and without individually frozen chicken breasts.

LAURIE: It was telling that McDonald's stopped its "Super Size" promotion after that documentary came out about a guy ate just fast food for a month and gained so much weight. There was a great interview in Jenice's column yesterday, too, with Oprah Winfrey's chef. He says weight loss is all about how much we eat. Anybody have some simple calorie-burning suggestions to incorporate into everyday habit? Like, always taking the stairs, things like that. Do they really help?

JENICE: Wendy, here's something I didn't have space to mention in my column today about Oprah Winfrey's personal chef. Art Smith is a big fan of frozen vegetables. He told me, "Some people will thumb their nose at frozen vegetables...(but) you can find some very high quality frozen vegetables that have juast many nutrients in them as things you find fresh." So, you see, maybe even Oprah's eating frozen veggies.

APRIL: I prefer frozen veggies to canned veggies. They are crisper and cook up much better.

THERESA: We do a fair share of grocery shopping at Costco, which saves me time and money, usually with pretty healthy results. No, we don't buy those jumbo-sized jars of cheese puffs or cases of Pop-Tarts, but we do pick up low-priced turkey sausage, chicken breasts, fish, all easy to pack into small portions to freeze. I like to stock up on canned soup and frozen veggies (it's nice to supplement a pot of soup with a handful of frozen carrots and broccoli) and they also sell heavy-duty multigrain bread that is really delicious and satisfying.

We also like snacking on baby carrots, cherry tomatoes and cottage cheese. And I eat air-popped popcorn (without much butter) with absolutely no guilt. A far better choice than chips and dip...

I hate grocery shopping, so I try to stock up on lots of healthy stuff when I do shop. When my cupboards are bare, I'm more likely to run down to Wawa for a hoagie, and when I do that, I'm not usually disciplined enough to order a plain turkey hoagie, no cheese, no mayo, no chips, know what I mean?

Gym pet peeves

THERESA: What pet peeves do you have about working out at your gym? People who crank up CSPAN on the big-screen TV? Or people who switch from your favorite programming on CSPAN to MTV? People who turn off the fans? Don't wipe down their machines? Comment on your form while you're lifting weights? Come on girlfriends, dish some dirt!

LAURIE: I get mad when the puny little weights I use haven't been put back together, so I can't find one of them. They don't rate a spot on the rack, so sometimes they disappear.

I've read where some people don't like certain kinds of music, but I like anything that distracts me from the task at hand, especially if I'm on the trekker.

WENDY: OK, I hope I am not stepping on toes here. But there is someone at our gym who always switches the TVs -- often, ALL the TVs -- to American Movie Classics. It doesn't bother me, per se, but it's so weird to go to work out to Lassie and National Velvet! Not exactly adreneline-pumping, if you know what I mean.

LAURIE: Yeah, Wendy, I meant to say I like anything that distracts me except AMC, which makes me want to lie down on the sofa with a cup of tea.

THERESA: Amen to that. Any sitcom gets me through three miles on the treadmill, no sweat, especially Seinfeld reruns.

I get self-conscious when someone else's personal trainer (who may just be milling around waiting for a client to show up) chats it up with me about my form.

Fortunately, most folks in our gym are pretty courteous about putting weights in the right place and wiping down the machines....

Run, but pump as well

Local trainer Kimberly Garrison of One on One Ultimate Fitness offers this advice for women runners, who may be running the risk (no pun intend) of osteoporosis:

Kimberly: According to the experts, many women runners are running toward bone loss. Running is good for your cardiovascular health, and in the prevention of diseases like heart disease, diabetes, and obesity. Running once was thought to increase bone density, but recent studies show that women who run long distances (as little as 5 miles a day) have lower bone density than women who just sit around. In addition to being shocking this is just plain old bad news because women with low bone density are prime candidates for osteoporosis and high risk of bone fracture.

A 2003 report in the British Journal of Sports Medicine states that "women who ran the most had the lowest bone density. Each extra 10 km run per week was linked to 1% to 2% lower bone density. Women who had more muscle lost less bone, but the most muscular women were not those who ran the most."

That’s the bad news. But the good news is you don’t have to give up running. You do need to incorporate a balanced fitness program into your routine however. That means incorporating strength training. "Regular exercise, especially resistance and high impact activities, contributes to the development of high peak bone mass" according to The Journal of the American Medical Association.

Muscle mass is the major variable influencing bone growth and women in general and runners in particular would certainly benefit from a progressive strength training regiment. For more than a decade researchers and physicians like Dr. Miriam Nelson have advocated and proven the benefits of weight training for women (especially those 50 and over).

However, the majority of women who work out don't lift weights and when they do they rarely lift weights with any degree of effectiveness. Unfortunately, most women who work out spend the majority of their workout on cardiovascular exercises like running, the elliptical trainer, stair stepper, and treadmill. This is unbalanced and is unlikely to produce the desired goal of a healthy, toned, and fit body.

The bottom line is, every woman, especially female runners, needs to incorporate strength training into her fitness routine. If you’ve been avoiding the iron ladies, here are 8 reasons why you need to Pump It Up!

1. You will lose body Fat and increase your lean tissue (muscle).
2. Weight training tones your muscles, which looks great and raises your basal metabolism.
3. Weight training strengthens your bones reducing your risk of developing osteoporosis (weak and brittle bones).
4. Weight training can decrease body fat levels and reduce your risk of breast cancer.
5. Weight training can diminish the pain of osteoarthritis and reduce your risk of arthritis.
6. Weight training builds stronger connective tissues and increases joint stability and reduces your risk of Injury.
7. Improve Athletic Performance.
8. Win your battle against Depression.

Ladies, I challenge you to be Fit, get Strong, and Be Your Best!

Training for a fun run

THERESA: We've decided to get a Girlfriends contingent together to run the Race for the Cure on Mother's Day... who's in?

ELLEN: Maybe it’s your enthusiasm. Maybe it’s the spring-like weather. Or maybe it’s my expanding waistline. Whatever. I’m thinking I’d try for the Mother’s Day Race.

My knee and back are in good shape because of the weight training. I can’t go running at lunch but I can use the treadmill at night and the bike. What’s your tip for an old bag like me to start to train for this run? How long do I have to run each day - is there a formula?

YVONNE: Good for you for wanting to do the Race for the Cure,Ellen. You're right to be thinking about your knees foremost. I would say if you aren't walking yet do that first. A couple of miles at a stretch, three or four times a week. After say two weeks where you really build up your endurance, regulate your breathing and get a feel for what your legs can take, then you begin to run. SLOW. Run on a course you are already familiar with. Any athlete will tell you endurance is 90 percent mental. Build up your running distances slow, I'd say, until you can do 3.5 to 4 miles at your own pace. Don't worry about the sprinters around you. And let your body's recovery time tell you when to run again - not guilt and not what others do. Keep up that weight training, especially inner and outer thigh because the stronger those parts are the less stresss on the knees.

ELLEN: That is great advice, Yvonne. I did walk about five miles over the weekend. From what you suggest, it sounds like I should be doing 3 miles twice a week at this point?

JENICE: Can I chime in on this? I want to remind everyone that you don't have to flat out run these races. You can jog, trot, skip or even walk if you get tired. If you keep that in mind plus the fact that not everyone who enters these things are true "runners," you'll be less intimidated.

THERESA: Right. It's perfectly OK to walk all or part of a fun run. The Race for the Cure offers a choice between doing a one-mile walk or 3.1 mile run or walk. Last year I ran it with April, and it was just one week after the Broad Street Run. I felt great running the 10 miles of Broad Street, but was pretty pooped out a week later, so I took the 3-miler really slow, while April zipped way ahead of me.

I got to talking with a very smart trainer last week, Kimberly Garrison, and she told me that women runners need to take special precautions to avoid osteoporosis. So I asked her to share her expertise with us, and we'll post that tomorrow.

It's the wheel thing

YVONNE: OK girlfriends, your favorite running snob is in danger of becoming a bicycle snob.

Yvonne, playing around on her new bike before the trip (Photo: George Miller III)

Some of you may know I have been training for the last two months to participate in the 2nd half of the 2004 Tour d'Afrique bike event. I will be joining about 40 competitive, amateur and leisure cyclists in Nairobi, Kenya March 16. The group began in Cairo, Egypt Jan. 17. I aim to continue with the group from Nairobi to the finish more than 3,000 miles later in Cape Town, South Africa. There are support vehicles I can ride in if on some days I can't do it (And if I have to invoke that right I'll just tell the other riders, sadly, I have spend the day on the laptop because I'm on deadline. Evil editors , you know.)

I will be sending regular updates for this Web site and hoping to get encouragement and questions from all of you.

Biking outside and talking to people who believe that biking is a way to better the world has threatened to make biking No. 1 in my heart over running.

Here's my Q&A with hot shot mountain biker Joe Breeze, who just might make you feel the same. (He'll give a presentation at 5 p.m. Sunday at Trophy Bikes, 3131 Walnut St., in Philadelphia. Phone registration (215.222.2020) strongly suggested.)

Ask the trainer: A waist of time?

Girlfriends:

I'm 52. I use the Y three times a week. I've built up a good amount of muscle in the past several years.

It seems now that my middle section is getting wider. My clothes are tighter around the waist and nothing I do seems to slim this back to where it used to be.

The scale at my doctors' office says I've gained 7 pounds since last year and my eating habits haven't really changed.

I have recently cut out all candy (which wasn't much) and don't use sugar for anything. I don't know how to slim down my waistline again. Everything else is fine.

I know this sounds a little pathetic, but what can I do short of eating watermelon and lettuce only?

Thanks for any info you can give.

rubytwosday

---

Dear Rubytwosday, First and foremost, congratulations on making a commitment to investing in your body, mind, and spirit at your local YMCA. By engaging in strength training as part of your workouts your are taking a major step in assisting your body with burning calories while at rest, slowing down the effects of osteoporosis, and helping to create lean muscle mass. The creation of this muscle mass is imperative as women around the age of 50 begin to lose muscle mass, causing a decline in your resting metabolic rate which in turn can cause you to gain weight. Unfortunately as you get older, you have to exercise at a higher intensity to burn the same number of calories as when you were younger. As you age, there is a decline in your exercise capacity, even if you are in relatively good shape. At 21, for example, you might have been able to burn 15 calories a minute while running; but at age 55, you might be able to burn only 11 calories a minute. That said, I would re-evaluate how “hard” you are training. For example when you are strength training, are you working to the point of momentary muscle failure (the point where your body can not do one more repetition with correct form and tempo)? If you are doing cardio, are you exercising at your target heart rate for at least 30 minutes or are you sauntering on the treadmill while reading your favorite novel? Additionally, you may simply need to change up your workouts as your body may have adapted to them. Finally, you actually may not be consuming enough calories or may be eating the wrong types or combination of foods. I suggest keeping a food journal and having a nutritionist evaluate the amount and types of foods you choose, as well as the times throughout the day you ingest them. If you have any more specific questions please don’t hesitate to ask. Best wishes with this advice and let me know how you are doing!

PREVIOUS ASK THE TRAINER: LOSING THE APRON

Co-workin' workouts

THERESA: I loved April's story in this week's food section about how the TV weather crew at Philly's NBC10 stays in shape. The station's four meteorologists all decided to get in shape during the past year, and while they chose different ways to do it, they enjoy that sense of teamwork that comes from accomplishing those goals with friends from work.

Sounds kind of familiar, eh, Girlfriends? It really helps to have a circle of friends when it comes to staying healthy. Isn't it cool the way all of us encourage each other and swap advice about exercise and fitness? At the Daily News, we really do have that kind of camaraderie. Part of it is that we have a company gym on site, and so we nearly always find friendly faces down in the weight room. But it's also that so many of us like hanging out together, running together, giving each other a big "whoa, way to go" after anyone in the group runs a race well or prepares to earn her black belt, or gets packed to head across the planet for a big bike trip.

Women who work in offices where fitness isn't part of workplace culture might want to join not just a gym, but a club of enthusiasts (cycling, running, hiking) that weaves friendship into the fitness routine. OK, I know that sounds schmaltzy, but I think it's so great to have pals who share your values when it comes to this stuff. Get a bunch of your friends to sign up for a yoga class with you, or plan healthy-night potlucks once a month with your girlfriends or whatever you can think of. And don't be shy about cultivating a fitness culture at work, if that doesn't exist now. Ask a couple colleagues at work to start training for a 5K race with you (we're getting a group together now to run the Race for the Cure on Mother's Day) This'll give you an excuse to jog together during your lunch break, after you go shopping together for new running shoes and fabulous workout wear!

What are your thoughts on this, Girlfriends?

APRIL: I can honestly say I would never have been able to run the half-marathon last fall if I had't trained with Theresa. When we trained, we pushed each other to run when we didn't feel like it, or when we felt lazy. And when I'm not training for something (ahem, I need motivation for Broad Street run in May, somebody help!) the whole experience of working out here at the newspaper's gym has really kept me motivated.

LAURIE: I absolutely have been more motivated to work out because you and April (and our SuperGirlfriend Yvonne) have been going to the gym, running, etc. It's inspiring, even though I don't run myself. There is definitely a culture in the workplace and it's nice that ours is health-based and exercise-encouraging.

JENICE: I never would have taken karate if the classes weren't right around the corner in the human resources conference room. One day, I was walking down the hall and the teacher said, "When are you going to take my class?" I went and have been going for five years. It's changed my life, as has watching my co-workers finish marathons, undergo training to bike halfway across Africa, and adopt healthy lifestyles. It's an inspiration.

LAURIE: PNI, the company that owns the Daily News and Inquirer, used to sponsor a variety of classes here, which made it incredibly easy to follow a fitness program. Although budget cuts ended the subsidies, two yoga classes continue in space the company still provides for us. One of the yoga teachers has been coming here since the mid-'80s! And a small group of loyal salsa dancers have continued to meet and practice after work even though the dance class ended.

Aside from the obvious health benefits (and immeasurable morale-boosting effects), these classes have been a great way to meet people from other departments in our large company.

THERESA: I'd love to hear from other women out there about the fitness quotient in their workplaces.

Oscars and body image

JENICE: I opened up last week's "InTouch" magazine and saw a piece on how the stars get skinny for the Oscars. (I think it was Charlize Theron who said she ate just two small meals a day.) Our culture is obsessed with being thin. And if you're not strongly rooted in your own self worth, it would be easy to get caught up in the madness.

THERESA: I actually thought some of the stars at the Oscars looked more healthy than in years past, not so frail and thin. Buxom seems to be making a comeback, probably thanks to the national craze for plastic surgery. What did everyone else think?

JENICE: I loved the way Catherine Zeta Jones looked in that red dress. She wasn't rail thin, but curvy. She really stood out.

LAURIE: I was impressed with Jamie Lee Curtis, who was definitely NOT skinny. (Not to mention falling out of her dress, but I think that's just Hollywood.) Liv Tyler, too. She is a big girl and yet she looks every bit as glamorous as anybody else. And then there was Marcia Gay Harden - very pregnant and proud of it! It's great to see more normal-looking stars. Hope it's the start of an anti-skinny trend. What we see in the movies and on TV is so insidiously influential in how we see ourselves.

YVONNE W: I thought the thinner actresses with champagne colored dress and a little Bling (i.e. Patricia Clarkson, Naomi Watts and arguably Charlize Theron) were stunning. However, my favorite was Jennifer Garner. I love her strong and athletic physique and the wonderful vibrant color (orange) her stylist dressed her in.

Renee Zellweger is still carrying a few extra pounds from her Bridget Jones "gig". She was one of the few if only actresses to wear white. Somehow it worked. So kudos to her also.

Girlfriends, what were your thoughts about body image and all as you watched Sunday's Academy Award show?

Start training now for Broad Street

THERESA: After talking a lazy few weeks off in February, I started running again this week. I've felt a little sluggish, but it's been great to get out into the sunshine and muddy up my shoes in the Wissahickon.

And let's face it-- NOW is the time to start training for the Broad Street Run on May 2. I encourage anyone who hasn't done this race to give it a try. If you think you can't run 10 miles, think again. Just start off slow, build up your training miles gradually, eat right, stretch before and after running, and think about how righteous you will feel once you've finished the race. (And if you really can't run 10 miles, you can walk all or part of the way.)

Here's a recap of training advice we got some time back from Kevin Gruenfeld, head honcho of Philly Runners. I highly recommend running with his group. It costs nothing to join, it's a great way to meet people and before every run, they ask about each runner's skill level to match people up so nobody has to run alone. In recent months, the group has attracted more, shall we say, leisurely-paced runners (10-minute milers and slower) Their regular runs are Tuesdays and Saturdays starting at the Art Museum. Check their Web site for more info.

Here's Kevin's advice for first time Broad Streeters:

Kevin Gruenfeld in the Philadelphia Distance Run.

KEVIN: The Broad Street Run is a very exciting race, one of the largest in Philly, and the 2nd largest (and some say the fastest) 10-miler in the country. American records are set there!

If you haven't run this distance before, just make sure to build up gradually. And for someone who hasn't run before, and/or is not in the best shape, I would see a physician for a physical exam and the green light to start running.

If your goal is simply to finish rather than to race, you won't have to worry about interval training, which helps speed and is tough!

First, get good running shoes. This is the most important running investment. Go to a running store (Rittenhouse Sports Specialties on Chestnut, Jenkintown Running Co, Bryn Mawr Running Co, etc). You can get a good pair for $60-80. You can then get coolmax socks, shirts, etc., which are better than using cotton. A book or two on running would help; you can often find one for beginners. Then, tell all your family and friends what you are doing and why. They will help motivate you to make sure you don't skip the running even when it's cold and rainy.

Don't go on an Atkins-type diet, since you need the carbs for running! Stretch for about 10-15 minutes both before AND after running (look in the running book or on the Internet for types of stretches). I hold them for 30 seconds but don't push too hard. Some people do a light warm-up before the initial stretching, to warm the muscles up. A massage is helpful if you are sore afterwards, but except when you just start out or substantially increase your distance (which you shouldn't do substantially), you aren't likely to be sore for more than just a couple hours afterwards. Ibuprofen helps muscle soreness, but I try not to take it.

Then, start the regimen slowly. Some plans have you running 6 days a week. I only run 3-4 (I bike or weight-train the others, which are both helpful for running, especially the weights, for both men and women). Take off at least one day per week. You will want to include one long run per week (mine is Sat morning). If you run the day after, make it an easy run. You want to improve slowly, otherwise you risk injury. Don't increase your weekly mileage by more than 10 percent (that is, if you ran 10 miles in week 3, then bump it to no more than 11 miles in week 4).

I run with Philly Runners every Tuesday evening and Saturday morning, but there are many other clubs in the city. Northeast Road Runners Club has been around for a long time. Also, very important: I have plenty of knowledge and experience with this topic, but my degree is in clinical psychology, NOT something fitness related. Get advice from several people.

Best of luck!
Kevin

YVONNE W: I've been training for the Broad Street Run for a month. I'm not a fast runner, actually I'm quite slow, so I'm working on endurance. It will take me 1 hr and 52 minutes if I'm lucky.

So here's my training regimen. Every other day I run around the track at my gym for 1 hour. Two days a week I take advanced step class for 1 hour. Yoga or pilates at least twice a week for flexibility. A new pair of Saucony running shoes. Protein powder and a multi vitamin every day. At least 1 to two hours of Salsa dancing twice a week. So far a weight loss of 6 lbs. All of that to place in the last 100 of 8,000 runners.

YVONNE: I would just add that besides the physical challenge the Broad Street Run is a wonderful mental exercise. Crusising through several Philly neighborhoods eying the architecture, the people and the landscape I find exhilarating. I really hope all you longtime runners and newcomers post your reflections after you run this year so I can enjoy it through you. I will be away this year and miss the run.

We would love to hear from anyone who's planning to run Broad Street. If you've run it before, share advice for others and if you're just thinking about signing up, share your thoughts and questions.

The American shape: Bigger

THERESA: Today's New York Times reports on a new, exhaustive survey of the American shape. The study was commissioned by the clothing industry, and shows (guess what?) we're getting bigger. The average woman is no longer a size 8, but a size 12. And we're getting bigger around the middle, especially.

The story mentions one aspect of clothing industry marketing-- "vanity sizing" -- in which a size 12 item is marked as a size 8 to appeal more to customers. I know that happens (I once bought a gigantic size 0 Chico's skirt, and I'm no size 0!) but yikes.

My take on this? Size matters, yeah, but only as it relates to health. It's important not to be carrying around too much girth, 'cause it makes you feel sluggish and is likely to reduce your lifespan. And paying attention to what size you are may motivate some women to stay fit and healthy. So I call for an end to vanity sizing-- we need some consistency here! (After all, what kind of shape would we be in if bathroom scales gradually adjusted up so that within a few years 150 pounds would read as 120?)

What does everyone else think?

YVONNE: I agree with you on the sizing. I hate to try things on in the store so I just grab what I think is my size. If I get it home and it is not what I expected, I could beat myself. The weight thing can be confusing. I have gained about 7 pounds but all my clothes still fit. Is this all muscle density? I doubt it. But my trainer told me to stop going by what the old charts tell us we are supposed to weigh based on our height. I'd like to know how much you all concern yourself with your weight.

THERESA: I heard a good tip at a women's business luncheon I went to some time back. Instead of worrying about a number on the scale, pay attention to how your jeans fit. Don't let yourself get too big to wear a pair in your ideal size.

The study points out that we're getting especially big around our mid-sections. So gauge how your belts fit--- and make it a point not to be going up a notch from year to year! Once you decide you just don't want to wear belts anymore at all, well, it's time to double up on the gym time!

YVONNE W: That would be great In an ideal situation. However, I need the scale or else I fool myself into thinking I haven't gained weight until I look at a side angle in the mirror and my stomach is the first thing I see.