Today I took advantage of some good free stuff.

Podcasts. I listen to a few. This morning I listened to a really good episode of the Ten Percent Happier podcast on self compassion, with special guest Chris Germer. Really worth the time.

I'm working on a free 8-week mindfulness-based stress reduction course, Palouse Mindfulness. All free. Extra challenging in some ways, because there is no external accountability. I did a 20-minute seated meditation today.

Yesterday I started a 31-day weight loss program for women over 50 with physical trainer Pahla B. She's fun and full of good info and it's different for 31 days of workouts. Again, just me for accountability, but since I learned all about self-compassion, I'll be nice to myself if I miss any/many. Here's the link to Day 1 on Youtube, which has the link to her free downloadable guide (with email sign up.)

In addition to these fine things that are good for me, I did a brief Loving Kindness meditation while fixing my son some mac & cheese (I just said "Alexa, Loving Kindness Meditation" and she started one right up from Spotify.)

I also practiced the mandolin and had a nice chat and check in with my awesome mandolin instructor via Skype. Quality one-on-one instruction is definitely worth paying for AND you have the accountability factor, so if you want to learn a stringed instrument, you should consider working with Rachel Coats. 

This site has been victim to benign neglect. I get big ideas, I declare something, I post twice, then I lapse. So may it go this time. I did complete the duathlon, by the way. I just didn't train for it like I thought I would. Regardless, I came in first (ahem out of two) in my age group.

Today I am 57. I know a lot of stuff about how to improve my outlook on life. I usually don't do it. Who knows why. This morning I had the flash of inspiration to document the next year, which largely overlps with calendar year 2021, in my quest to employ my life-improvement strategies.

I have the day off, so I overhauled the site.

I've met me though, and I am not going to put a lot of declarations out there because sometimes I resent that I've made the declaration in the first place. So maybe I'll blog. Maybe I won't. If I do, it'll because I want to, and I'll write whatever I want. I'm already hard enough on myself. I don't need my blogger voice shaming me to do anything because I think I should.

One thing I've done so far today to improve my life: I took my B vitamins.

And did a Pahla B. exercise video.
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On January 2 I went for my first bike-run training day. I used a free app called Map My Ride to track miles and speed, which was kind of cool. My biking circuit is 3.5 miles, and I did it twice in just over half an hour, which was my target training time. The split time tracker makes it look like I was really slow at the beginning, but really I didn't know how to use the app very well and so part of that was me dinking around in the driveway. Then, early in the ride as I adjusted the volume on Pandora, I knocked my phone out of its holster and it fell on the ground. I was lucky it didn't get run over by the car that was coming through right after! I'll use the extra security bands for future rides.

Once my ride was done, I stripped off my outer jacket and helmet but kept my knit hat and gloves for the 10 minute run, which was about 1.25 miles (one time around my running circuit.) My legs were a little janky-feeling at first, but they sorted themselves out. I kept a slow and steady pace, pleased that I didn't feel like I needed to drop to a walk at any point. I did get passed by a lady pushing a double stroller. Show-off.

Yesterday was a run-only day for 25 minutes. I did two times around my circuit plus some extra to get to the right time. The weather out was near 30 degrees, but after the first lap I was pretty warm.

Today I was scheduled for a 30 minute bike ride. It's rainy miserable out, so I tried out my new set-up in the basement, which is a craft room, laundry repository, random item collection site, occasional office, now a workout space. I have an old 10-speed that has a similar saddle feel as the bike I think I'll be using for the duathlon on a Crescendo Fitness trainer for days when I can't ride outside. When I have bike-run days when the weather is crappy, I'll head to Planet Fitness. Today was bike-only, so I gave my home rig a try. I watched last night's episode of the Rachel Maddow Show, and the time flew by.

Those are the highlights from the last couple of days. I'm a little sore but not too sore. I'm still encouraged and enthusiastic. On to week two!

Yesterday I made my first appearance at Planet Fitness in awhile. They played it cool -- no one acted super surprised to see that I am moving from the "donor" role to the "fee for service" customer. Good for them! Of course, it is the new year, so probably lots of people with good intentions are showing up about now. I know enough about resolutions and goal-setting to know that I need a plan and some structure. 

Being the good researcher that I am, I turned to the internet for books, blogs and more. Regarding duathlon specifically, there's really not that much. I suppose the triathlon people think I can just do that but take out the swimming part. But logically, it seems like the training would be different. So I kept looking. I found a beginner's training schedule, but it doesn't really define what kind of duathlon. The one I've signed up for is 2-mile run, 10-mile bike, 3.1 mile run, which I think is on the easier side, as these things go. And, I've got more than 10 weeks to prepare, so I think if use this one as a guide, I probably can't go too wrong.

So yesterday I went to Planet Fitness and rode a stationary bike for the prescribed 30 minutes. It really wasn't too much like riding the bike I think I will be riding in the duathlon, so I'm musing on how to set up my at home trainer and suitable bike.

Today I went for a run for 15 minutes. I have a circuit that is 1.25 miles that at my current pace was just about 15 minutes, so that will work on days that aren't too cold or wet. And when they are, I have the treadmill at Planet Fitness. Tomorrow I'm supposed to bike 30 minutes and run 15 minutes. I have the day off from work and the weather forecast looks okay, so I'm going to attempt an outside session. I think I need to figure out a biking circuit to match my running circuit so that I can just have my 30-minute ride ready to go. The more time I give myself to overthink things, the more likely I am to not get it done! So, While the weather is okay today, I'll map a route that looks pretty safe even at dawn and time it tomorrow, then adjust from there.

Other interesting resources I've found, if you are also looking for duathlon resources and you found me instead :-) --

• Debbie Bradley has Duathlongirl. I poked around her site and started following her on Facebook. She's a sponsored 'thoner*, so she's got products she endorses. It's a good peek into some of the gear that people might want. Personally, I'm going to train with equipment and clothing I've already got and use the cheapest gym membership available. I will get some new sneakers. Having read Born to Run, I do not spend a lot of money on shoes. I like Go Run from Sketchers. I ordered this pair for $32, which will arrive tomorrow. For today, I just ran in my existing pair of an earlier iteration. 
• Speaking of Facebook, I found a group called Women of Tri, Nifty 50 and Older. I asked and they took me, even though I'm a woman of Du. Lurking for now to see what issues come up for people or other resources they like.
• Others in other online groups. I have various online communities and have reached out to see if there are other du-ers. I got a couple of hits, so it's always nice to check your existing network for training buddies/encouragers.
• Another site, Duathlon Training Tips is geared toward serious racers, but has some good tips for training specifically for duathlon. It has a handy training log to download, if you want it. Too bad they could only find pics of white dudes.
• I'm thinking about buying this book by Gale Bernhardt. It looks way serious-er than I am, but Gale looks like an awesome role model, so maybe I will get it when I need the extra motivation.

Mostly though, I figure if I can train with elements that include: run some, bike some, then run-bike, then run-bike-run, I'll be able to do this.

* I'm not sponsored in any way, but always open to offers!

Extra disclaimer: blogging takes time. Since I have a full time job and NOW I'm training for a duathlon, not sure how often I'll be able to update. But, my intention is to check in at least weekly.

 Yesterday I turned 55. Today I signed up for a duathlon. I've been contemplating doing one for awhile. The only thing that's kept me from it is the actual training that it will require. :-)

Y'all get to go on the journey with me. Today I ordered new sneakers. I found a training program on line. There is suprisingly little about duathlon-only event training. Next:

1. Figure out which bike I should use
2. Scout the course -- hilly? (I don't think so)
3. Schedule my workouts. This will mean reacquainting those people at Planet Fitness with my visage.

I shall document my prep. I hope I will enjoy the journey!

If you've done a duathlon and have types or resources, please share!