Good morning! Just wanted to let you know that Marebear who did the graphics for the TDC gang has agreed to do us up a little something special and store on her website! I just have a PM back from her.

I tell ya the people on this site are just the best!

Marty - I second Kelly L! You are insprining for me too! I know if you can do it then I can too! Not just the distance but the consistency.

OK, everyone. I have created four images to choose from for this challenge. You can view them at the following link. I tried to get an image to work from the signature but it won't upload from Geocities which is where my website is. I can put the images on my work website and it will work for us then. I'll have them ready tomorrow.

http://www.geocities.com/mudknife2002/challenge.html

Tomorrow I'll it so all you have to do is copy and paste a link to get the images to work.

Small change, I have 3 images now to choose from and I'll do my best to have them ready for tomorrow.

Week 1 --Session 1 Walk for 25 minutes


Just got back from my 25 minute walk. I was soaked to the bone <it's raining really hard> and cold but, hey, I did it.

Okay...I worked out for 25 minutes Sunday night on the Gazelle and then today I went for a 25 minute walk at lunch. I am feeling a little tired this afternoon....my shin splints are bothering me....oh well....I just have to keep on trucking!


Have a good afternoon.

Happy

Hi all - I see Marty has been hard at work creating images for the site....Marebear (she also did the TDC ones) came through as well and offered up these designs so now we can have one for each week! A talented bunch of folks!!


http://www.spundreams.com/madebymary/10k1.jpg


http://www.spundreams.com/madebymary/10k2.jpg


http://www.spundreams.com/madebymary/10k3.jpg

Happy et al:

Shin splits can be very painful - be sure to do some exercises to eleviate the pain! check out shin splint exercises

GENERAL INFORMATION:

What is it? A shin splint is pain caused by damage to the muscles and/or the shin bone in your lower leg. Shin splints can be treated but sometimes treatment doesn't help and you may have to stop running forever. Ask your caregiver for the CareNotes™ handout about shin splints to learn about other ways to treat your injury.

Do's and Don'ts: If your injury does not improve, call your caregiver.

Exercises:

Toe Taps: Standing or sitting, tap the floor with the foot of your injured leg for 2 minutes.


1 Leg Heel Raise: Stand on your injured leg with a chair turned backwards in front of you. Holding onto the chair back, raise up on your toes keeping your knee straight. Hold for 1 second. Slowly lower to the ground. Repeat 10 times.


Calf Stretch: Facing a wall, stand with your forward leg bent and (injured) back leg straight. Gently lean into the wall until you feel your calf stretch. Hold for 30 seconds. Relax. Repeat 2 times.


Chair Squats: Standing in front of a chair with your feet shoulder width apart. Slowly lower your hips until they barely touch the chair seat. Then stand up and repeat 20 times.

OK well I guess I worked on them too quickly. Never mind.

Marty - no worries - we can each have one of our own! Go ahead and share them....

Week 1 Session 2 is complete!

Just got in from a brisk (I think it was) walk in the heavy heavy fog! Thank goodness that I have good sidewalks and streetlights. Felt good but some discomfort with my right calf and lower back (again). I followed up with some stretches from the website in my previous post.

Think that tomorrow I will try to get to the pool and water walk again. I found that it was much easier on everything and the soak in the whirlpool at the end was heaven!

I know I need to up my water intake too....that will likely ease some of the cramping. How is everyone else doing with water intake? I find its something that can slip so easily for me if I don't think about it. Any tips on that?

First....Congratulations on Session 2....Way to go!!!!!!!!!!!!!!
I always drank coffee, diet coke etc before I started this wol. Water was something that actually made me sick when I would drink it. I had to work really hard on finding ways to drink water. I tried it warm, ice cold...room temp, with a straw, without etc. It was hard. I now take water bottle with me where ever I go. Here at home every morning I set fresh water bottles around the house. I sip on them constantly. I found that if I take small sips I can keep it down. Before I knew it I was drinking 4 quarts a day.

I know you will find what works best....

That sounds like me. I drink at least one 20 oz. cold bottle of water before my morning walks, and most of the time I drink two. Then I have more when I get home. Before starting this woe, you couldn't pay me to drink water. lol

Also by drinking more water if we get cramps it may mean we need a potassium supplement to stop the cramps.

OK. Better late than never. Count me in. 10k is about 5 miles (right?)...I figure I need to get there by my BD in March when HOPEFULLY I start walking the Pine Mountain Trail (26 miles).