Week 4

• Monday:  Barbell stuff for 15 minutes, 20 minute run/walk
• Tuesday:  It’s my birthday . . . golf.  I know, I know, its a little sketchy, but Mark Twain did refer to it as “a good walk” . . . although for full disclosure the entire quote is “a good walk ruined.”
• Wednesday:  Walk/run for 9 songs . . . about 32 minutes
• Thursday:  Walk/run for 35 minutes
• Saturday:  Ummm, more golf . . . but seriously, if you walk 9 holes, its equal to about 2.5 miles.  Of course that depends on how much you zigzag across the course.

The obvious answer is that we MUST take in fewer calories than we burn.  It’s easy to account for what we take in – as long as we measure and keep track of every mouthful – but it’s more difficult to measure those calories burned.  There are online charts that equate the activity with the calories burned, but none actually knows OUR bodies.  The number may be close – but it’s just never exact and that makes things difficult.

I thought this was an interesting quote that I find to be true:  “There are a number of factors that contribute to our weight gain that you already know. But it’s not just about finding time to exercise or choosing the salad over the burger–it’s about genuine commitment to make healthy decisions every day….REGARDLESS of what’s happening in your life. If you’re not ready to make some changes, losing weight will be hard.”

After going through the loss of my dad this past month, I had many reasons NOT to exercise – but I had more reasons why I should exercise – and I did.  My schedule was turned upside down and it would have been very easy to over eat or eat unhealthy foods, but I didn’t.  Why?  Because I know what it feels like to be overweight, inactive and unhealthy as a result and I NEVER want to feel that way again.   I know how easy it is to yo-yo up and down on the scale and just one bite – one taste – can send me over the edge.  I refuse to let that happen.  8 years ago and over 100 pounds overweight, I wrote myself a letter where I outlined what I would no longer eat in my lifetime and I’ve stuck with it.  Please note – the Mary-thon is NOT a weight loss program – and I’m not trained to give weight loss advice – but I can tell you that fitness and healthy eating is important to me.  Since the process is individual everyone is different and everyone must find what works for him or her.

Here are a few tips to consider, if you would like weight loss to accompany your Mary-thon program.  Be open-minded and be honest with yourself as you evaluate your routine accompanied by your eating habits.

1. BE PATIENT:  Give it some time.  It’s NOT going to happen overnight.  If you have 100 pounds to lose – 26 weeks of exercise and healthy eating will give you a good start, but steady and slow progress is the healthiest way to get it done.
2. BE CONSISTENT:  You can’t focus on your exercise and diet a few days of the week, binge and do nothing the other days – and expect to lose weight.  For most of us, it just won’t happen.  Your body needs consistency in order to maximize its potential when it comes to fitness and weight loss.
3. EAT HEALTHY:  Fad dieting may be a quick fix, but healthy eating is the only way to keep it off.
4. EXERCISE:  Exercise regularly and exercise for the rest of your life.  Aerobic exercise accompanied by strength training is a GREAT combination for success.

I found a great article that discusses these very principles.  It lists 10 reasons  why it’s hard to lose weight and it’s well worth the read.   It’s called:  10 Reasons Why it’s Hard to Lose Weight and here’s the link:

http://exercise.about.com/od/weightloss/a/10_weightloss.htm

The reason the Mary-thon is 26 weeks is because 30 days or 60 days or 90 days is just not enough.  When we’ve worked out for 26 weeks – the commitment to continue has become a part of our lives.  Once you’ve completed your 26 week Mary-thon – we hope you’ll keep at it.

Of course, there will be another “Mary-thon event” coming up – and we’ll give you those registration details in a few weeks.  :-)

Good Luck and Keep Moving Forward!

Mary

We all love those breakfast casseroles – but before you know it – you can eat MUCH MORE than you want or need.  Individual servings are a great way to enjoy a tasty breakfast and keep the calories in check while doing so!

Yield:  5 servings

INGREDIENTS:

4 oz. raw turkey breakfast sausage (may substitute turkey bacon or ham if desired)

¼ C. chopped onion

4 large eggs

1 C. skim milk

½ C. flour

1 tsp. baking powder

¼ tsp. salt

1/8 tsp. black pepper

10 tablespoons shredded reduced-fat cheddar cheese

Non-stick cooking spray

DIRECTIONS:

1.  Cook and stir sausage in a skillet until browned and crumbled. Add onion and cook until onion is softened. Set aside.
2. Beat eggs in a large mixing bowl. Stir in milk.
3. In a separate bowl, combine flour, baking powder, salt and pepper. Mix dry ingredients gradually into egg mixture by sprinkling a spoonful at a time onto egg mixture and whisking until smooth before adding another spoonful.
4. Divide egg mixture among five (5-ounce) ramekins that have been sprayed with Cooking Spray. Divide sausage among casseroles. Top each casserole with 2 tablespoons shredded cheese. Use a fork to slightly submerge cheese into egg mixture.
5. Bake at 350 degrees for 30 minutes or until a knife inserted in the center of individual casseroles comes out clean.

NUTRITION INFO:

213 calories
8g fat
198 mg cholesterol
518 mg sodium
15g carbohydrate
0g fiber
19g protein

I’m always a little curious though when I see various “Greatest Athletes” lists, and I see golfers like Tiger Woods, Phil Mickelson, etc.  It’s kind’ve like when I turn on ESPN14 or whatever, late at night, and I see darts or poker.  Isn’t there a difference between games and sports?  If not, I guess poker players are athletes, but if there is a difference, than poker players are most definitely not athletes, and poker should be relegated to the GSN channel.

In my opinion, here is a list of “games” that are often confused as “sports”

• Poker:  Can anyone really argue with this?
• Darts:  Ummm, pretty much like poker.  I think as a rule, if its primarily played in bars and cigarettes replace Gatorade as the vital replenishment of  choice . . . lets assume it’s a game.
• Bowling:  This one is a little dicey, but bowling alleys are really the cousin to bars, and since I’m also generally lousy at bowling, I’m relegating it to this list.  I further use the logic that while most/many women generally dislike playing sports, most/many are willing to bowl . . . especially if it’s a first date for some reason.

This guy is an athlete . . . right??

Golf is right on the edge.  I wouldn’t strenuously argue with someone who can’t call it a sport.  There is a lot of walking involved though, generally over 5 miles over 18 holes, and for that reason, I’m going to call it a sport . . . although I still have a hard time calling golfers athletes.

So what does any of this have to do with Mary-thon?  Well, not much honestly.  However I was thinking about when I start running/walking or whatever, how I check the nearest clock, and how I obsess with my watch while I’m doing my daily Mary-thon, and as soon as my 30 minutes are up, to the second, I’m pretty much done.  I can’t help but think that my attitude probably affects my long-term enthusiasm.  Golf was similar for me.  I would obsess so much with each stroke, that by the end of the round my satisfaction with golfing was solely dependent on what my score was.  Regardless of whether I hit good shots or putted well, if I didn’t score well than I was dissatisfied.  Finally, when I was by myself, I stopped keeping score.  I would just keep track of pars and birdies . . . and occasional eagles, and found myself enjoying golf more.

Using similar logic; when I start my workouts, I’ll look at the start time, but then ignore the clock.  I generally always listen to music, and just keep track of how many songs I’ve listened to.  Typically each song is 3-4 minutes, so after 9 songs I know that I’m probably done, and if not then one more song will finish it.  Often I like having that last song because I’ll push myself harder knowing that its only a few minutes long.

I find that I enjoy the exercise more, as I’m less a slave to the clock.

Just a mental trick that’s helped me . . . maybe it’ll help you.    Good luck, Keep Moving Forward!

• Monday:  Walk/ran about 35 minutes.
• Tuesday:  Mary’s 30 minute workout . . . a little slower than normal so took me about 37 minutes.
• Wednesday:  Bought the barbells . . . kind’ve fumbled around with different reps and stuff with them for a good 40 minutes.
• Thursday:  Walk/ran 24 minutes, 8 minutes of barbells stuff.
• Friday:  Started running, but a few minutes into it decided that my heart wasn’t in it . . . so ran to a Taco Bell.  I wasn’t upset with the decision until the next morning.
• Saturday:  Mary’s 30 minute workout.

Illustrations by Shannon Orcutt;  For complete article by Laura Schwecherl go to:  http://www.greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1.  Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretendJeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off). 

4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)

8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward andslowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

13. Clock Lunge: Time for a challenge.Complete a traditional forward lunge, then take abig step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up: Start out in dolphin pose(think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand positionagainst a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you —safety first!

29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

31. Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

Shoulders & Arms

33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!

36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

38. L Seat: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the bodyto the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet. 

43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly. 

44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left(feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee. 

47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

Last weeks workouts:

• Monday:  Run/walk 32 minutes
• Tuesday:  Mary’s 30 minute workout
• Wednesday:  Mary’s 30 minute workout
• Thursday:  Lazy, didn’t do anything, however I did eat a lot . . . hmmm, I guess a double negative here doesn’t equal a positive?
• Friday:  Run/walk 30 minutes
• Saturday:  Mary’s 20 minute workout, ran 15 minutes

DELICIOUSLY HEALTHY BREAKFAST BURRITOS

Serves:  6

Prep time:  5 minutes

Cook time:  10 minutes

Ingredients:

2 T. Olive Oil, divided

2 T. Finely diced red onion

½ C. Sliced white mushrooms

2 T. Finely diced red peppers

1 C. Chopped fresh spinach

Salt to taste

6 Eggs

6 Egg whites

¼ C. Crumbled feta cheese (or substitute with another type of cheese if desired)

6 – 8inch whole-wheat tortillas

Chopped fresh cilantro (optional)

Instructions

Brush a large skillet with 1 teaspoon olive oil and set over medium-high heat. Add onion and cook for 2 to 3 minutes or until softened, stirring frequently. Add mushrooms and peppers and cook until liquid is almost evaporated. Add tomatoes and spinach and cook for 2 to 3 minutes or until spinach begins to wilt, stirring frequently. Season with salt to taste. Set vegetable mixture aside in a small bowl.

In a medium bowl, whisk together eggs and egg whites until blended. Brush the same skillet with remaining olive oil and set over medium heat. Add beaten eggs and cook for 1 to 1½ minutes until eggs are scrambled but still wet, stirring constantly. Stir in vegetable mixture. Sprinkle with feta; season with salt if desired. Transfer mixture to a bowl and set aside.

Preheat the same skillet over medium heat. Place tortillas in skillet one at a time and cook for 20 seconds per side or until hot. Put tortillas on a flat surface and spoon ½ cup cooked egg mixture onto center of each. Roll tortillas into 1½-inch cylinders. Serve immediately or cover with a clean kitchen towel to keep warm.

(You can refrigerate the egg mixture for up to 3 days; freezing is not recommended.) To serve, slice each burrito in half diagonally and garnish with cilantro if desired.

*Note:  If substituting another type of cheese adjust nutrition information accordingly.

Nutrition score per serving

(1 burrito) 224 calories

9 g fat (38% of calories)

3 g saturated fat

20 g carbs

15 g protein

11 g fiber

118 mg calcium

2 mg iron

429 mg sodium

Adapted from Shape Magazine:  http://www.shape.com/breakfast/healthy-eating-breakfast-burrito-recipe

What a wonderful week it is going to be!  How do I know that?  Because today is the only day of the year that we have been given a command to act.  The command is to “March Fourth (forth)”!   And we can March Fourth (forth) into the 10^th week of 2012 as we Mary-thon together.

As with every march – it’s important that we organize ourselves and our workouts to make sure that we receive the maximum benefit from our efforts.  Take a moment to ask yourself the following questions:

Where are you on your Mary-thon course?  Week #1 – Week #5 – Week #10 or somewhere inbetween?

Are you satisfied with your workouts or are you getting bored, lazy or hateful?   (CLICK HERE for the Pick and Choose Workout list for new ideas.)

Do you need to RECOMMIT to yourself?

Do you need to RE-EVALUATE your progress?

Do you need to REJUVENATE your workouts and RENEW your zest and zeal?

Do you need to RESTART your Mary-thon?  (Do It Now)

No matter how many weeks you have left of your Mary-thon – today is a great day to REMIND yourself of your Mary-thon pledge – which is to complete the 2012 Moving Forward Mary-thon as per the full or half Mary-thon specifications.

If you need applause, advise or encouragement – just ASK!  That’s what I’m here for.

March Fourth (forth) as you Keep Moving Forward!

Mary

Last weeks workouts:

• Monday – Ran/walk 36 minutes
• Tuesday – Ran/walk 31 minutes – but it was in 60 mph wind gusts in Laramie, WY.  Most of the time buildings were blocking the wind, but there was one stretch in between buildings when I also happened to be on some ice, and the wind literally pushed me about 200 feet before I could get traction.  I got a few looks from cars while I passed them.  I also wasn’t sure if I could count that part in my 30 minutes, so I did an extra minute just in case.
• Wednesday – Ran/walk 47 minutes.  I was in a balmy Missouri weather, along a river bank.  Felt good, so ran a bit longer.
• Thursday – Mary’s workout for 30 minutes
• Saturday – Mary’s workout for 30 minutes